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Guacamole Nutrition Facts: Fat, Fiber, Sodium and Serving Size

A quarter cup of guacamole has about 93 calories, most of its fat monounsaturated, and 14% of the Daily Value for fiber, per USDA. The catch is salt: about 206 mg, against 4 mg for plain avocado. Here is the full breakdown.

By Ngoc Hoang

Guacamole is mostly avocado, and its nutrition shows it. Per USDA, a quarter cup of guacamole and a quarter cup of plain mashed avocado both come to about 92 to 93 calories, with nearly the same fat, fiber and vitamins. One number breaks the match: sodium, about 206 mg in the guacamole against 4 mg in the avocado. Let's go through what guacamole gives you with Dietfit, from a 2 tbsp dollop to a 1/2 cup bowl.

Key takeaways, per 1/4 cup:

  • 93 calories and 8.5 g of fat, two thirds of it monounsaturated

  • 3.9 g of fiber, 14% of the Daily Value

  • 206 mg of sodium, almost none of it from the avocado

  • Store-bought labels run from about 61 to 176 mg of sodium per 2 tbsp

  • With 1 oz of tortilla chips, the snack comes to about 227 calories

Source: USDA FoodData Central (FNDDS and Branded Foods); FDA Daily Values.

Guacamole nutrition facts by serving

USDA weighs a tablespoon of guacamole at 0.5 oz (15 g). Here is what that adds up to across three common servings:

Nutrient

2 tbsp (1.1 oz)

1/4 cup (2.1 oz)

1/2 cup (4.2 oz)

% Daily Value, 1/4 cup

Calories

47

93

186

Total fat

4.3 g

8.5 g

17.0 g

11%

Saturated fat

0.6 g

1.2 g

2.5 g

6%

Monounsaturated fat

2.8 g

5.7 g

11.4 g

No DV

Polyunsaturated fat

0.5 g

1.1 g

2.1 g

No DV

Carbohydrates

2.5 g

5.1 g

10.1 g

2%

Fiber

2.0 g

3.9 g

7.8 g

14%

Sugars

0.2 g

0.4 g

0.9 g

No DV

Protein

0.6 g

1.2 g

2.3 g

2%

Sodium

103 mg

206 mg

413 mg

9%

Potassium

142 mg

283 mg

566 mg

6%

Source: USDA FoodData Central (FNDDS), "Guacamole, NFS"; FDA Daily Values.

Fat supplies most of the calories. At 9 calories per gram, the 8.5 g of fat in a quarter cup accounts for about 77 of its 93 calories, while carbohydrates are low and more than three quarters of them are fiber. A 1/2 cup bowl doubles everything, including about 18% of the Daily Value for sodium.

Guacamole made with tomatoes runs a little lighter: about 87 calories and 190 mg of sodium per quarter cup, according to USDA.

What kind of fat is in guacamole?

About two thirds of the fat in guacamole is monounsaturated. Of the 8.5 g in a quarter cup, USDA lists about 5.7 g as monounsaturated, 1.2 g as saturated and 1.1 g as polyunsaturated, nearly the same split as plain avocado.

Saturated fat stays low next to the toppings guacamole usually sits beside. Two tablespoons of guacamole carry about 0.6 g, while 2 tbsp of regular sour cream carry about 3.2 g, according to USDA.

Source: USDA FoodData Central (FNDDS): guacamole, avocado, sour cream.

Research on avocado points the same way. In a Journal of the American Heart Association study that followed more than 100,000 US adults for about 13 years, people who ate two or more servings of avocado a week had a 16% lower risk of cardiovascular disease than people who did not eat avocado. The study tracked avocado rather than guacamole, and it shows a link, not cause and effect.

Source: Pacheco and colleagues, "Avocado Consumption and Risk of Cardiovascular Disease in US Adults", Journal of the American Heart Association.

Fiber, vitamins and minerals

A quarter cup of guacamole covers a modest share of several nutrients at once. Ranked by % Daily Value:

  • Fiber: 3.9 g, 14%

  • Copper: 0.11 mg, 12%

  • Folate: 47 mcg, 12%

  • Vitamin K: 12 mcg, 10%

  • Vitamin B6: 0.15 mg, 9%

  • Vitamin E: 1.2 mg, 8%

  • Vitamin C: 6 mg, 7%

  • Potassium: 283 mg, 6%

Source: USDA FoodData Central (FNDDS); FDA Daily Values.

The FDA's rule of thumb on the Nutrition Facts label treats 5% DV or less as low and 20% or more as high. Every nutrient above lands between the two in a quarter cup. A 1/2 cup serving takes fiber to about 28% of the Daily Value, which counts as high, along with about 24% for copper and folate.

Source: FDA, "How to Understand and Use the Nutrition Facts Label".

Homemade vs store-bought guacamole

The avocado sets the calories and fiber. The salt sets the sodium, and that is where versions differ most. Per 2 tbsp (1.1 oz):

Per 2 tbsp

Calories

Sodium

Fiber

Plain mashed avocado

48

2 mg

2.0 g

USDA guacamole

47

103 mg

2.0 g

USDA guacamole with tomatoes

44

95 mg

1.8 g

Store-bought, range of 29 labels

27 to 80

61 to 176 mg

1.0 to 2.1 g

Store-bought, middle label

50

126 mg

1.7 g

Source: USDA FoodData Central (FNDDS, SR Legacy and Branded Foods); store-bought values worked out per 2 tbsp from 29 labels named guacamole, classic, chunky or authentic guacamole.

The saltiest store-bought label carries nearly three times the sodium of the least salty one, so the label is worth a look before the tub goes in the cart. At home, the salt is up to you. FDA puts 2,300 mg of sodium at about 1 teaspoon of salt, so 1/4 tsp holds about 575 mg. Season a two-avocado batch with that amount and each quarter cup comes to roughly 120 mg of sodium, a little over half of USDA's version.

Source: FDA, "Sodium in Your Diet"; USDA FoodData Central (FNDDS), avocado at 5.3 oz per fruit; per-serving figure worked out for a batch of about 1 1/4 cups.

Guacamole Sodium

Guacamole with chips and other dippers

With chips, the dipper adds more than the dip. Here is a quarter cup of guacamole (93 calories) with four common partners:

  • 1 oz of tortilla chips, about 9 chips: 227 calories in total, 299 mg sodium, 5.4 g fiber

  • 1 cup of raw carrot sticks: 146 calories, 296 mg sodium, 7.4 g fiber

  • 1 cup of red bell pepper strips: 140 calories, 206 mg sodium, 5.7 g fiber, plus about 213 mg of vitamin C

  • 1 cup of cucumber slices: 112 calories, 208 mg sodium, 4.5 g fiber

Source: USDA FoodData Central (FNDDS): guacamole, tortilla chips, carrots, red bell pepper and cucumber; totals worked out from the values for each item.

Guacamole Dippers Calories

Swapping 1 oz of chips for a cup of pepper strips saves about 87 calories and 93 mg of sodium, and the pepper alone covers more than twice the Daily Value for vitamin C. Counting chips onto a plate keeps the 1 oz serving honest. For guacamole as one layer of a loaded plate, see our breakdown of nachos calories.

Is guacamole good for weight loss?

Guacamole can fit a weight-loss plan when the serving is measured. A quarter cup has 93 calories and 3.9 g of fiber, but guacamole is calorie-dense for its size: at about 155 calories per 100 g, a 1/2 cup bowl reaches 186 calories before a single chip.

Three habits keep it in range:

  1. Measure the scoop. Two level tablespoons come to 47 calories. Spoon a serving out once rather than eating from the tub.

  2. Pick the dipper first. Vegetables keep a 1/4 cup snack between about 110 and 150 calories; 1 oz of chips takes it to about 227.

  3. Use it in place of a richer spread. Two tablespoons of guacamole have about the same calories as 2 tbsp of sour cream (47 against 59), with about a fifth of the saturated fat.

Source: USDA FoodData Central (FNDDS); comparisons worked out from the values for each item.

If guacamole is a regular part of your week, logging it helps more than guessing. Snap the plate with a calorie counter app like Dietfit and its Meal Score shows how the snack fits the rest of your day. For guacamole's place among tacos, burritos and other dishes, see whether Mexican food is healthy.

FAQ

How many calories are in 2 tablespoons of guacamole?

Two tablespoons of guacamole have about 47 calories, 4.3 g of fat, 2.0 g of fiber and 103 mg of sodium, according to USDA.

How much guacamole is one serving?

Two tablespoons is the usual serving on a label: 23 of the 29 store-bought guacamoles in USDA's Branded Foods database list 2 tbsp. A quarter cup is twice that, at about 93 calories.

Is guacamole as healthy as plain avocado?

Guacamole and plain avocado are nearly identical in calories, fat, fiber and vitamins, according to USDA. The difference is sodium: about 206 mg in a quarter cup of guacamole against 4 mg in the same amount of mashed avocado.

Is guacamole high in sodium?

Guacamole is moderate in sodium. A quarter cup of USDA's guacamole has about 206 mg, 9% of the Daily Value, and store-bought labels range from about 61 to 176 mg per 2 tbsp.

Is guacamole low in carbs?

Yes. A quarter cup of guacamole has about 5.1 g of carbohydrates, and 3.9 g of that is fiber, leaving about 1.2 g of other carbs, according to USDA.

Is store-bought guacamole healthy?

Store-bought guacamole lands close to homemade on calories, about 50 per 2 tbsp for the middle label in USDA's database, but sodium varies nearly threefold between brands. Comparing the sodium line on the label is the quickest check.

References

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