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Guacamole

Guacamole

Everyday

Guacamole is a traditional Mexican dip made primarily from mashed ripe avocados blended with lime juice, cilantro, onions, and tomatoes. This plant-based preparation derives its creamy texture and heart-healthy monounsaturated fats from avocados, while providing notable fiber and vitamins C, E, and K. Authentic versions maintain a chunky texture and bright flavor profile, serving as both a nutrient-dense dip and a versatile topping for Mexican dishes.

Macro Impact

A 1/4 cup serving contains 96 calories, 1g protein, 5g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 96 calories?
Walking3.5 mph, moderate pace
22 min
YogaModerate effort, gentle pace
16 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
10 min
StairsStair climbing, moderate pace
11 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size1/4 cup (60 g)
Amount per serving
Calories96
% Daily Value*
Total Fat9g
11%
Saturated Fat1g
6%
Trans Fat0g
Polyunsaturated Fat1g
Monounsaturated Fat6g
Cholesterol0mg
0%
Sodium4mg
0%
Total Carbohydrate5g
2%
Dietary Fiber4g
14%
Total Sugars0.4g
Includes Added Sugars0g
0%
Protein1g
Vitamin D0mcg
0%
Calcium7mg
1%
Iron0.3mg
2%
Potassium291mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
5 / 275 g
2%
Fiber
4 / 28 g
14%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
11%
Monounsaturated
6 / 31 g
19%
Polyunsaturated
1 / 23 g
5%
Saturated
1 / 23 g
5%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
2%
Omega 6
1 / 19 g
5%
Omega 9
6 g
Protein
Protein
1 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
8%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
4%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
12%
Biotin, B7
2 / 30 mcg
6%
Cobalamin, B12
0 / 2 mcg
0%
Folate
49 / 400 mcg
12%
Vitamin A
4 / 800 mcg
1%
Vitamin C
6 / 83 mg
7%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
8%
Vitamin K
13 / 105 mcg
12%
Minerals
Calcium
7 / 1k mg
1%
Copper
0 / 1 mg
13%
Iron
0 / 13 mg
3%
Magnesium
17 / 370 mg
5%
Manganese
0 / 2 mg
4%
Phosphorous
31 / 700 mg
4%
Potassium
291 / 3k mg
10%
Selenium
0 / 55 mcg
0%
Sodium
4 / 2.3k mg
0%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
44 g
Caffeine
0 mg
Choline
8 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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