Calorie Chart / Recipes / Guacamole
How Many Calories Are in Guacamole?
Calculation of the nutritional value & Recommended Dietary Intake of guacamole
For g and a calorie requirement of kcal
| Calories 88 kcal | Proteins 1.2 g | Lipids 9 g | Carbohydrates 0.6 g |
| 4% | 2% | 13% | 0% |
Health benefits of guacamole
Guacamole - 100g
Calories 147 kcal
Proteins 2 g
Lipids 15 g
Carbohydrates 1 g
Guacamole is considered a moderate-calorie preparation (147 kcal per 100 g), largely thanks to its main ingredient, the avocado. Its lipids are mostly monounsaturated fats (oleic acid) that may help maintain healthy cholesterol levels. It also delivers vitamins E and K, folate, and the mineral potassium, all valuable for heart function and muscle contraction.
The lime and lemon juice traditionally added supply small amounts of vitamin C, which supports iron absorption and immunity. A serving can bring dietary fibre that promotes satiety without adding excessive calories; this makes guacamole a smart alternative to higher-calorie creamy dips. Capsaicin from optional chili may offer supposed thermogenic benefits (scientific data remain limited, hence "supposed").
Historically, guacamole dates back to the Aztecs, who mixed mashed avocados with tomatoes and aromatic herbs. Today it is enjoyed worldwide as a fresh dip or spread that supplies taste, good fats and controlled calories.
To sum up: moderate calories, heart-friendly fats, fibre, several micronutrients and a centuries-old culinary heritage make guacamole more than a simple snack.
Tips for incorporating guacamole into a balanced diet
Because guacamole already provides fats, balance the calories of a meal by pairing it with lean proteins such as grilled chicken breast or a light portion of shrimp and prawn. Spread two tablespoons on a slice of wholemeal bread instead of butter for a nutrient-dense breakfast that keeps calories in check.
For a colourful plate, serve guacamole alongside raw vegetable sticks: crunchy carrot, crisp cucumber and sweet bell pepper. Compared with fried chips, these vegetables add almost no extra calories while delivering fibre and vitamins.
Looking for a complete Mexican-style bowl? Combine brown rice, black beans, diced tomato, grilled corn kernels (corn) and a spoonful of guacamole on top. The mixture offers complex carbohydrates, plant proteins and controlled calories when portions are measured.
Finally, replace mayonnaise with guacamole in sandwiches, or swirl a tablespoon into a chilled gaspacho. You will enrich flavour, cut empty calories and add beneficial unsaturated fats at the same time.
Frequently Asked Questions
- How many calories are in guacamole?
- Guacamole provides about 147 kcal per 100 g.
- Is guacamole high in calories compared with other spreads?
- With 147 kcal per 100 g, guacamole sits between light yoghurt-based dips and richer options like mayonnaise (around 700 kcal). It is therefore a moderate-calorie choice.
- Can I eat guacamole while trying to reduce calories for weight loss?
- Yes, if portions stay reasonable. One to two tablespoons add flavour, good fats and limited calories; pair it with raw vegetables instead of tortilla chips to keep total calories low.
- Does heating guacamole change its calories or nutrients?
- The calories remain stable, but heat can degrade vitamin C and alter texture. Use it fresh and add after cooking to preserve nutrients without raising calories.
- Is store-bought guacamole higher in calories than homemade?
- Commercial versions can contain extra oil or sugar, pushing calories upward. Check labels; homemade lets you control ingredients and calories.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
