Guacamole Nutrition Facts

Guacamole's nutrition is so impressive that, once you learn about it, you're likely to substitute guacamole for alternatives that are not nearly as healthy. Guacamole is especially great if you're trying to avoid carbs, since there aren't too many carbs in guacamole.

Guacamole is especially great if you’re trying to avoid carbs, since there aren’t too many carbs in guacamole. Credit: AlexPro9500/iStock/GettyImages

Guacamole is a mixture of mashed avocados and various types of seasoning. It has a strange texture and a green appearance. There is an abundance of nutrients in guacamole that you will be hard-pressed to find in any dipping alternatives of a more processed nature, such as mayonnaise.

At the very heart of guacamole is the avocado, arguably the greenest fruit on the planet. The signature green color of the avocado lends itself to the whole bowl of guacamole. Guacamole often includes ingredients like onion, garlic, salt, tomatoes, cilantro and lime juice, according to Mercyhealth.

Read more: The Many Marvelous Health Benefits of Avocados

According to nutrition information from the USDA, for a 1-cup serving of guacamole you eat, you get about 33.3 grams of fat in total. This may seem like a lot of fat to consume in a single serving. However, it is mostly healthy fat, since it consists of monounsaturated fats, rather than saturated and trans fats. The monounsaturated fat content of guacamole can help to lower the levels of 'bad' cholesterol in your body, according to the Mayo Clinic.

Read more: 8 Cool Things You Can do With Avocados

Carbohydrate and Dietary Fiber Content

You will get plenty of great carbohydrates from guacamole nutrition. A single ½ cup serving of this sauce provides you with about 12 grams of carbohydrates in guacamole form.

That said, the guacamole's fiber content should be considered along with the carbohydrate content. The guacamole fiber content in a ½ cup serving of guacamole is about 8 grams. This is 8 grams out of the total 12 grams of carbohydrates, which means you're only getting about 4 grams of net carbs per serving.

Guacamole nutrition is a significant source of fats, and it is because of this that it provides you with a large number of calories. You will get 366 calories from a 1-cup serving of guacamole, with over half of those calories being contributed by the fat content of the sauce, according to USDA. A little less than half of the calories are contributed by carbohydrates in guacamole, and the remainder comes from the protein content of the guacamole.

Vitamin and Mineral Content

Apart from fiber, carbs, and protein, there are plenty of healthy minerals and vitamins contained in guacamole. The most notable mineral contained in guacamole is potassium, which is crucial for the circulatory and muscular systems of the body. Many people recognize bananas as the gold standard when it comes to potassium content. However, you will get 575 milligrams from a serving of guacamole, which is over 100 milligrams more that you would get from a medium-sized banana.

You will also get plenty of vitamin C and vitamin A from guacamole. Vitamin C is important for the healthy functioning of your immune system, while vitamin A aids your eyesight, notes the National Institutes of Health. A 1-cup serving of guacamole provides you with 16.3 micrograms of vitamin A and 24 milligrams of vitamin C, according to USDA. You will also get niacin, folate, beta-carotene and a healthy amount of calcium.

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