Avocado vs guacamole: which is healthier?
They are about equally nutrient-dense: avocado scores 57/100 and guacamole 60/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Avocado
160 kcal per 100 g. Half an avocado: 75 g
Guacamole
117 kcal per 100 g. 1/4 cup: 60 g
Which to pick for your goal
- Fewer caloriesGuacamole160 vs 117 kcal per 100 g
- More proteinAbout even2 vs 1.7 g per 100 g
- More fiberAvocado6.7 vs 5 g per 100 g
- Less sugarAvocado0.7 vs 1.4 g per 100 g
- More potassiumAvocado485 vs 398 mg per 100 g
- Less saturated fatGuacamole2.1 vs 1.5 g per 100 g
Nutrition side by side
| Nutrient | Avocado, 100 g | Guacamole, 100 g | Avocado, 75 g | Guacamole, 60 g |
|---|---|---|---|---|
| Calories | 160 kcal | 117 kcal | 120 kcal | 70 kcal |
| Protein | 2 g | 1.7 g | 1.5 g | 1 g |
| Carbohydrates | 8.5 g | 7.7 g | 6.4 g | 4.6 g |
| Sugars | 0.7 g | 1.4 g | 0.5 g | 0.8 g |
| Fiber | 6.7 g | 5 g | 5 g | 3 g |
| Fat | 15 g | 10 g | 11 g | 6 g |
| Saturated fat | 2.1 g | 1.5 g | 1.6 g | 0.9 g |
| Vitamin C | 10 mg | 14 mg | 7.5 mg | 8.4 mg |
| Vitamin A | 7 µg | 18 µg | 5.3 µg | 11 µg |
| Potassium | 485 mg | 398 mg | 364 mg | 239 mg |
| Iron | 0.6 mg | 0.5 mg | 0.4 mg | 0.3 mg |
| Calcium | 12 mg | 14 mg | 9 mg | 8.1 mg |
| Magnesium | 29 mg | 23 mg | 22 mg | 14 mg |
| Sodium | 7 mg | 183 mg | 5.3 mg | 110 mg |
Last updated . Scores use the HowHealthyIs Score method.