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Mango Pomegranate Guacamole⏱ 20 min total
Recipes

Mango Pomegranate Guacamole

Per 1 serving · 163 g · 8 ingredients

Calories
194
10%
of a 2,000 cal day
  • Protein
    2.7g
    5% of calories
  • Carbs
    17g
    31% of calories
  • Fat
    15g
    64% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Mango Pomegranate Guacamole (163 g) has 194 calories, with 2.7 g of protein, 17 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (64% of calories). It is high in dietary fiber (29% DV), Vitamin C (24% DV) and Vitamin K (23% DV).

Per 100 g
119cal
low energy density
Protein per 100 cal
1.4g
Net carbs
8g
carbs minus fiber
Fiber
8.1g
6.1 g sugar

High in

20%+ of the daily value

  • Dietary fiber29%
  • Vitamin C24%
  • Vitamin K23%
  • Vitamin B624%
  • Folate (B9)25%
  • Pantothenic acid31%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Riboflavin (B2)11%
  • Niacin12%
  • Potassium13%
  • Phosphorus10%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 min
  1. 1

    Chop the onion, cilantro, and chiles. Set aside. Peel and dice the mango.

  2. 2

    Halve, pit, and peel the avocados. Coarsely mash them in a bowl. Stir in the onion, chiles, lime juice, and salt. Fold in the pomegranate seeds, mango, and cilantro.

Vitamins & minerals

Amounts for 1 serving (163 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A20 μg
2%
Vitamin C22 mg
24%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K28 μg
23%
Thiamine0.1 mg
8%
Riboflavin (B2)0.1 mg
11%
Niacin2 mg
12%
Vitamin B60.3 mg
24%
Folate (B9)100 μg
25%
Vitamin B120 μg
0%
Pantothenic acid2 mg
31%
Choline19 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium22 mg
2%
Iron1 mg
9%
Potassium600 mg
13%
Magnesium36 mg
9%
Phosphorus68 mg
10%
Zinc1 mg
7%
Copper0.2 mg
27%
Manganese0.2 mg
9%
Selenium1 μg
1%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene26 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene211 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride7 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid0.4 g—
Glycine0.1 g—
Histidine0 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.1 g—
Lycopene0.5 μg—
Lysine0.1 g—
Maltose0 g—
Methionine0 g—
Monounsaturated fats10 g—
Phenylalanine0.1 g—
Polyunsaturated fats2 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Starch0.1 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 194 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 37min
    Walking (3.5 mph)
  • 23min
    Cycling (moderate)
  • 16min
    Running (6 mph)
  • 27min
    Swimming laps

Common questions

How many calories are in Mango Pomegranate Guacamole?

One serving of Mango Pomegranate Guacamole (1 serving) has 194 calories, which works out to 119 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Is Mango Pomegranate Guacamole high in protein?

Not especially. It has 2.7 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mango Pomegranate Guacamole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 31% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mango Pomegranate Guacamole?

300 mg per serving.

How much sugar is in Mango Pomegranate Guacamole?

6.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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