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Nutrition Facts About Guacamole

Leena Palande Jan 2, 2019
The Aztecs considered guacamole as an aphrodisiac. These days, a number of ready-made guacamole products are made available in market. Here is the nutrition facts of guacamole. Read on, to know why guacamole is considered a healthy food.
Calorie has become a 'buzzword' in our society. People keep on searching for healthy but light food which can keep them energized and active throughout the day, without leading to excessive weight gain.
Nutritious food helps prevent diseases too. For those, who want to join the bandwagon of wellness, here are guacamole nutrition facts. But before that, let us take a look at what guacamole is.
Guacamole is an avocado based yummy Mexican dip. It was made by the Aztecs as early as the 1500s. Within a few years, it gained popularity in Spain. In the U.S., two 'National Guacamole Days' are celebrated: on September 16th and on November 14th.
Traditional guacamole was simply avocado mashed with some lime juice and salt. Lime juice enhances the flavor and slows down the process of enzyme-induced browning of the fruit.

Guacamole Nutrition Data

This illustrate the nutrition facts of homemade guacamole which can serve 2 people.
  • Calories : 177 gm
  • Calories from Fat : 110 gm
  • Cholesterol : 0 mg
  • Dietary Fiber : 2.73 gm
  • Potassium : 357.19 mg
  • Protein : 2.53 gm
  • Saturated Fat : 2.25 gm
  • Total Fat : 13.88 gm
  • Sodium : 88.08 mg
  • Total Carbohydrate : 13.74 gm
  • Sugars : 1.25 gm
  • Vitamin A : 0.25 mg
  • Vitamin C : 13.35 mg
  • Calcium : 1.22 mg
  • Iron : 5.31 mg
  • Vitamin B6 : 11.35 mg
  • Folic Acid (Folate) : 20.5 mg
  • Vitamin E : 10 mg
  • Vitamin B1 (Thiamin) : 5.5 mg
  • Vitamin B2 (Riboflavin) : 10.25 mg
  • Vitamin B3 (Niacin) : 10.51 mg
  • Pantothenic Acid : 10.01 mg

Health Benefits

  • Avocados have monounsaturated fats which are healthy. Having avocados gives a feeling of satiety, which is largely attributed to their oleic acid content.
  • As avocado is rich in vitamins A, K, E, C, B, etc., it plays the role of a good antioxidant and helps to reduce the risk of cardiovascular diseases.
  • The carotenoid lutein present in avocado improves the health of the eyes. Avocado eaten with other vegetables is more beneficial as the carotenoids are then better absorbed by the body.
  • Beta-sitosterol, a natural plant sterol in avocado helps maintain healthy blood cholesterol levels.
  • Glutathione which is an antioxidant found in avocado, helps slow down the process of aging.
  • The fiber helps avoid constipation and improves digestive health.
  • Calcium and potassium help strengthen the bones.
  • Potassium helps regulate blood pressure levels. In this way, the risk of stroke is reduced.
  • Avocado offers you strong hair and glowing skin and it promotes healthy development of muscles and tissues.
  • Oleic acid from the fruit helps prevent breast cancer and prostate cancer.
  • The phytonutrients in this fruit, especially in the Hass variety, help prevent oral cancer.
Several varieties of the Guacamole are available nowadays. Its ingredients now includes onions, lime, tomatoes, salt, cilantro, black pepper, cumin, garlic and jalapeƱos. Its nutritional value may vary according to the ingredients; but as it is avocado based, it offers all the benefits of avocados.
Traditionally, guacamole was prepared using the molcajete, the traditional Mexican mortar and pestle.
Most of the refrigerated guacamole products should be actually labeled as "dips" rather than true guacamole; because they contain mayonnaise, sour cream and other non-traditional ingredients including a bevy of preservatives and food additives.