Guacamole
SuperfoodExceptional nutritional value
Avocado dip with lime and cilantro.
Guacamole is ripe avocado mashed with lime juice and salt, then mixed with onion, cilantro, chili and often diced tomato. Most of its calories come from the avocado's fat, which is mainly monounsaturated, and it is a good source of fiber. Serving it with raw vegetables instead of tortilla chips avoids the extra fat and salt of the chips.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2g | 3.6% |
| Fat | 10g | 14.3% |
| Carbs | 9g | 3.0% |
| Simple Sugars | 3.15g | Estimate |
| Complex Carbs | 0.85g | Estimate |
| Fiber | 5g | 20.0% |
| Water | 78g | 3.1% |
| Calories | 125 | 5.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.38 | g | 6.9% |
| Monounsaturated | 6.33 | g | 25.3% |
| Polyunsaturated | 1.19 | g | 9.2% |
| Omega-3 | 0.357 | g | Estimate |
| Omega-6 | 0.833 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 14.2 | mg |
| Vitamin E | 1.59 | mg |
| Selenium | 0.33 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 15.3 | mcg | 1.7% |
| vitamin B1 | 0.065 | mg | 5.4% |
| vitamin B2 | 0.109 | mg | 8.4% |
| vitamin B3 | 1.49 | mg | 9.3% |
| vitamin B6 | 0.235 | mg | 13.8% |
| vitamin B9 | 67.7 | mcg | 16.9% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 14.2 | mg | 15.8% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 1.59 | mg | 10.6% |
| vitamin K | 18.2 | mcg | 15.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 14 | mg | 1.4% |
| iron | 0.509 | mg | 2.8% |
| magnesium | 23.9 | mg | 6.0% |
| phosphorus | 45.6 | mg | 6.5% |
| potassium | 422 | mg | 16.2% |
| sodium | 206 | mg | 9.0% |
| zinc | 0.527 | mg | 4.8% |
| copper | 0.136 | mg | 15.1% |
| manganese | 0.138 | mg | 6.0% |
| selenium | 0.332 | mcg | 0.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 46 | mg | 6.6% | 108% |
| Isoleucine | 77 | mg | 5.5% | 96% |
| Leucine limiting | 130 | mg | 4.8% | 80% |
| Lysine | 122 | mg | 5.8% | 95% |
| Methionine | 59 | mg | 5.6% | 96% |
| Phenylalanine | 136 | mg | 7.8% | 124% |
| Threonine | 70 | mg | 6.7% | 105% |
| Tryptophan | 24 | mg | 8.6% | 136% |
| Valine | 97 | mg | 5.3% | 91% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Ripe avocados 3
- Lime, juiced 1
- Small red onion, finely diced 0.5
- Tomato, seeded and diced 1
- Fresh coriander, chopped 3 tbsp
- Green chilli or jalapeno, minced 1
- Salt 0.5 tsp
Instructions
- 1
Halve the avocados, remove the stones and scoop the flesh into a bowl.
- 2
Add the lime juice and salt and mash with a fork to a chunky texture.
- 3
Fold in the red onion, tomato, chilli and coriander.
- 4
Taste and adjust with more lime or salt as needed.
- 5
Press a sheet of cling film directly onto the surface if not serving at once, to stop browning.
- 6
Serve with tortilla chips or alongside tacos.