Guacamole vs hummus: which is healthier?
Guacamole is more nutrient-dense, scoring 60/100 against 40/100 for hummus. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Guacamole
117 kcal per 100 g. 1/4 cup: 60 g
Higher scoreHummus
237 kcal per 100 g. 2 tbsp: 30 g
Which to pick for your goal
- Fewer caloriesGuacamole117 vs 237 kcal per 100 g
- More proteinHummus1.7 vs 7.8 g per 100 g
- More fiberAbout even5 vs 5.5 g per 100 g
- Less sugarHummus1.4 vs 0.6 g per 100 g
- More potassiumGuacamole398 vs 312 mg per 100 g
- Less saturated fatGuacamole1.5 vs 2.6 g per 100 g
Nutrition side by side
| Nutrient | Guacamole, 100 g | Hummus, 100 g | Guacamole, 60 g | Hummus, 30 g |
|---|---|---|---|---|
| Calories | 117 kcal | 237 kcal | 70 kcal | 71 kcal |
| Protein | 1.7 g | 7.8 g | 1 g | 2.3 g |
| Carbohydrates | 7.7 g | 15 g | 4.6 g | 4.5 g |
| Sugars | 1.4 g | 0.6 g | 0.8 g | 0.2 g |
| Fiber | 5 g | 5.5 g | 3 g | 1.6 g |
| Fat | 10 g | 18 g | 6 g | 5.3 g |
| Saturated fat | 1.5 g | 2.6 g | 0.9 g | 0.8 g |
| Vitamin C | 14 mg | 0 mg | 8.4 mg | 0 mg |
| Vitamin A | 18 µg | 1 µg | 11 µg | 0.3 µg |
| Potassium | 398 mg | 312 mg | 239 mg | 94 mg |
| Iron | 0.5 mg | 2.5 mg | 0.3 mg | 0.8 mg |
| Calcium | 14 mg | 47 mg | 8.1 mg | 14 mg |
| Magnesium | 23 mg | 75 mg | 14 mg | 23 mg |
| Sodium | 183 mg | 426 mg | 110 mg | 128 mg |
Last updated . Scores use the HowHealthyIs Score method.