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Simple Guacamole⏱ 10 min total
Recipes

Simple Guacamole

Per 1 serving · 196 g · 7 ingredients

Calories
287
14%
of a 2,000 cal day
  • Protein
    3.8g
    5% of calories
  • Carbs
    20g
    26% of calories
  • Fat
    24g
    69% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Simple Guacamole (196 g) has 287 calories, with 3.8 g of protein, 20 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (69% of calories). It is high in dietary fiber (39% DV), Vitamin C (23% DV) and Vitamin E (23% DV). Keep an eye on sodium, which provides 27% of the daily value.

Per 100 g
146cal
low energy density
Protein per 100 cal
1.3g
Net carbs
9g
carbs minus fiber
Fiber
11g
2.1 g sugar

High in

20%+ of the daily value

  • Dietary fiber39%
  • Vitamin C23%
  • Vitamin E23%
  • Vitamin K29%
  • Vitamin B633%
  • Folate (B9)32%

Good source of

10–19% of the daily value

  • Riboflavin (B2)15%
  • Niacin18%
  • Iron13%
  • Potassium17%
  • Magnesium13%
  • Phosphorus15%

Watch

20%+ of the daily value

  • Sodium27%

Ingredients

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

Directions

Prep 10 min
  1. 1

    Mash the avocados in a bowl until smooth.

  2. 2

    Finely chop the onion, tomato, and cilantro.

  3. 3

    Combine all ingredients in a bowl, add lime juice and salt, and mix well. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A19 μg
2%
Vitamin C21 mg
23%
Vitamin D0 μg
0%
Vitamin E3 mg
23%
Vitamin K35 μg
29%
Thiamine0.1 mg
8%
Riboflavin (B2)0.2 mg
15%
Niacin3 mg
18%
Vitamin B60.4 mg
33%
Folate (B9)130 μg
32%
Vitamin B120 μg
0%
Pantothenic acid2 mg
44%
Choline25 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium32 mg
3%
Iron1 mg
13%
Potassium809 mg
17%
Magnesium53 mg
13%
Phosphorus104 mg
15%
Zinc1 mg
10%
Copper0.3 mg
33%
Manganese0.3 mg
12%
Selenium1 μg
2%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene52 μg—
Arginine0.2 g—
Aspartic acid0.4 g—
Beta carotene180 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride11 μg—
Fructose1 g—
Galactose0.2 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.1 g—
Lactose0 g—
Leucine0.2 g—
Lycopene289 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats15 g—
Phenylalanine0.1 g—
Polyunsaturated fats3 g—
Proline0.2 g—
Retinol0 μg—
Serine0.2 g—
Starch4 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 287 calories

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

  • 54min
    Walking (3.5 mph)
  • 34min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 40min
    Swimming laps

Common questions

How many calories are in Simple Guacamole?

One serving of Simple Guacamole (1 serving) has 287 calories, which works out to 146 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Simple Guacamole high in protein?

Not especially. It has 3.8 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 Simple Guacamole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Simple Guacamole?

616 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Simple Guacamole?

2.1 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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