How healthy is guacamole?
Is guacamole healthy? Yes, for most people. Guacamole scores 60/100 on the HowHealthyIs Score: 100 g provides 117 kcal, 5 g fiber and 14 mg vitamin C. Guacamole is mashed avocado with lime, onion, tomato and chile: most of its fat is monounsaturated, and it brings fiber, potassium and folate. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Guacamole ranks higher than 60% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber15%
- Vitamin C13%
- Vitamin E9%
- Potassium7%
- Magnesium5%
- Protein3%
- Iron2%
- Vitamin A2%
- Calcium1%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 57 minus 13 = 44. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in guacamole?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 117 kcal | 70 kcal | |
| Protein | 1.7 g | 1 g | 2% |
| Carbohydrates | 7.7 g | 4.6 g | 2% |
| Fiber | 5 g | 3 g | 11% |
| Sugars | 1.4 g | 0.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 10 g | 6 g | 8% |
| Saturated fat | 1.5 g | 0.9 g | 4% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 18 µg | 11 µg | 1% |
| Vitamin C | 14 mg | 8.4 mg | 9% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.6 mg | 1 mg | 7% |
| Vitamin K | 21 µg | 12 µg | 10% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 61 µg | 37 µg | 9% |
| Minerals | |||
| Calcium | 14 mg | 8.1 mg | 1% |
| Iron | 0.5 mg | 0.3 mg | 2% |
| Potassium | 398 mg | 239 mg | 5% |
| Magnesium | 23 mg | 14 mg | 3% |
| Zinc | 0.5 mg | 0.3 mg | 3% |
| Sodium | 183 mg | 110 mg | 5% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard guacamole?
We estimate guacamole from this standard recipe (serves 8, about 658 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 3 ripe avocados | 450 g |
| Juice of 1 lime | 30 g |
| Onion, finely chopped | 50 g |
| 1 tomato, diced | 100 g |
| Cilantro | 10 g |
| 1 jalapeño | 15 g |
| Salt | 3 g |
Why is guacamole good for you?
- 3 g fiber in 1/4 cup, 11% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 12 µg vitamin K in 1/4 cup, 10% of the daily value. Vitamin K contributes to normal blood clotting.
Good ways to use it
- A dip with raw vegetables instead of chips
- Replacing mayonnaise or sour cream on tacos and sandwiches
What should you watch out for?
- It is calorie-dense; the tortilla chips served with it usually add more salt and calories than the dip itself.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.