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Nutrition
Nutrition

Is Guacamole Healthy? Nutrition Facts, Recipes, & More

Christa Brown, MS, RDN, LD
Author: 
Medical Reviewer: 
Christa Brown, MS, RDN, LD
|
Author: 
Julia Zakrzewski, RD
Published:
May 28, 2024
Updated on
#
min read
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Table of Contents

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Nutrition

Key Takeaways

  • Guacamole is an avocado-based spread enjoyed as a dip or spread. 
  • It combines ripe avocados, tomatoes, onions, lime juice, and fresh cilantro. It may also pack some heat—but you don’t need to add a spicy pepper if you don’t want to. 
  • Guacamole contains nutritious ingredients and can be a healthy addition to your meals and snacks.

Guacamole is a nutrient-dense Mexican dish.

The star of the recipe is fresh, ripe avocados that contain satiating fats, vitamins, minerals, and other essential micronutrients. 

It’s a highly versatile dish that can be eaten as a vegetable and chip dip or spread onto sandwiches and wraps.

You can buy premade guacamole at the store or make one at home in less than ten minutes. 

Keep reading to discover the nutritional benefits of guacamole, and try making some by following our three recipes. 

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Is Guacamole Healthy?

Although there is little literature on guacamole and its health benefits, the bright green avocado-based dip contains nutritious ingredients, which means it can be a healthy addition to meals and snacks. 

An authentic guacamole is light on ingredients and lets the staple ingredients (avocados and lime juice) shine.

However, a modified version that includes tomato, onions, and spicy chili peppers is more commonplace in the United States. 

In the U.S., you’ll find most guacamole recipes call for: 

  • Ripe avocados. 
  • Fresh lime juice. 
  • Fresh jalapeño. 
  • Fresh cilantro.
  • Finely diced tomatoes. 
  • Finely diced onions (red or sweet varieties). 
  • Salt and pepper to taste. 

Other guacamole variations include fresh garlic, different types of chili peppers (like serrano peppers), and ground spices. 

Guacamole Nutrition Facts

The nutritional value of guacamole varies depending on the types (and amounts) of ingredients used to make the dip. 

Below are the nutrition facts of popular guacamole brands (30g servings or about two tablespoons). 

NutrientsTrader Joe’s Organic Chunky GuacamoleYucatan Authentic Guacamole (Mid)Sabra Classic Guacamole
Fat4.5g4.5g4.5g
Protein<1g<1g<1g
Carbohydrates3g3g2g
Fiber<1g2g1g
Sodium120mg135mg150mg
Sugar<1g<1g0g

Overall, these three products are relatively comparable, with slight variations in the salt content.

They’re not especially high in carbohydrates, fiber, or protein but instead offer monounsaturated fats—a type of fat linked to positive health outcomes, like lowering cholesterol and supporting overall heart health.  

Also, avocados, tomatoes, onions, and cilantro contain vitamins and minerals, and veggie-rich guacamole offers vitamin C, folate, niacin, potassium, and magnesium. 

Benefits of Eating Guacamole

There are several benefits of eating guacamole. Researchers have identified four benefits of eating Hass avocados (one of the world's most widely available types of avocados). 

  1. Contributing to lowering cholesterol levels. 
  2. Aiding with weight management. 
  3. Improving cognitive function in older people, although more research is needed to validate these findings. 
  4. Nourishing gut microbiota in the colon that supports overall digestive health. 

The positive effects of avocados have been linked to the unique ratio of fats within the fruit.

It has a high level of unsaturated fats and oleic acids, which support the health-promoting actions listed above.

Avocado fruits also contain antioxidants like polyphenols that support overall well-being by reducing systemic inflammation and supporting heart health.  

Your dietitian can tell you how much avocado and guacamole to consume daily.  

Are There Any Drawbacks to Eating Guacamole?

There are no significant health concerns linked to eating guacamole.

However, the high-fat content in guacamole could aggravate symptoms of acid reflux or gastroesophageal reflux disease (GERD).

Also, avocados are considered a high-FODMAP food, which may exacerbate symptoms of irritable bowel syndrome in some people.  

We wouldn’t call these “drawbacks,” but here are some things to consider when making and eating guacamole: 

  • Can you easily find ripe, ready-to-use avocados? 
  • Do avocados fit in your grocery budget? 
  • What will you pair with your guacamole? 

Eating deep-fried tortilla chips with guacamole occasionally is OK, but try to choose fresh vegetable sticks or whole-grain crackers for daily snacking.

They’re lighter and offer more fiber and essential nutrients. 

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3 Healthy Guacamole Recipes

Here are three healthy guacamole recipes you can make this week. All recipes yield two to three servings. 

1. Fresh and Easy Guacamole 

Combine all ingredients in a bowl and mash with a fork, or combine them with mortar and pestle. 

  • Two small, ripe avocados, cut in half and peeled. 
  • ⅓ cup diced red onion. 
  • A handful of cherry tomatoes, diced. 
  • ½ fresh jalapeño, diced. 
  • Two tablespoons of chopped, fresh cilantro. 
  • The juice of two limes. 
  • Pinch of salt and pepper to taste. 

2. Curried Guacamole 

A South Asian-inspired guacamole recipe that uses yellow curry powder and ground spices.  

  • Two small, ripe avocados, cut in half and peeled. 
  • ½ cup of sweet onion, diced. 
  • One teaspoon of yellow curry powder. 
  • ½ teaspoon ground ginger. 
  • ¼ teaspoon ground cumin. 
  • Two tablespoons of chopped, fresh cilantro. 
  • The juice of two limes. 
  • Pinch of salt and pepper to taste. 

3. Mediterranean Guacamole 

Do you like tomatoes and olives? You’ll love this Mediterranean-inspired guacamole. 

  • Two small, ripe avocados, cut in half and peeled. 
  • ¼ cup of sliced green olives. 
  • ¼ cup of sliced sundried tomatoes. 
  • One tablespoon of crumbled feta cheese. 
  • Two tablespoons of chopped parsley and basil. 
  • The juice of two lemons. 
  • Pinch of salt and pepper to taste. 

Incorporating Guacamole into a Healthy Meal Plan

Guacamole is a creamy, tangy dish that adds brightness to any meal or snack.

Here are some easy ways you can add guacamole to a healthy meal plan:

  • Use it as a spread on wraps and sandwiches. 
  • Serve it alongside eggs and whole-grain toast for breakfast. 
  • Enjoy it as a dip for fresh vegetable sticks. 
  • Make a layered dip with beans and salsa. 
  • Serve it as a side at lunch and dinner. 

You can freeze guacamole in an airtight container for up to three months. After thawing, it will be ready to eat, but you’ll need to give it a good mix. 

Takeaway

Guacamole is a delicious, healthy recipe that can add flavor and creaminess to your dishes. 

Traditional guacamole uses ripe avocados and fresh lime juice.

For more flavor and nutrients, consider adding other ingredients like tomatoes, onions, and fresh cilantro. Spices and other aromatics (like fresh garlic) can also be added.  

There isn’t much literature on the health benefits of guacamole.

Still, there is evidence that avocados can support your heart health and weight management, nourish gut bacteria, and possibly aid with cognitive function in older people. 

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How a Dietitian Can Help

A registered dietitian is a nutrition expert and licensed healthcare professional. 

At Nourish, dietitians offer comprehensive nutrition counseling to help you achieve your health goals.

At your first meeting, your dietitian may review:

  • Your current food and beverage intake. 
  • Your dietary and taste preferences. 
  • Other lifestyle habits that contribute to your overall health (level of physical activity, smoking or non-smoking, etc.) 

Based on this data, they’ll build a personalized nutrition care plan to help you achieve your goals. 

If you want more support, you can use the Nourish app and stay connected with your dietitian between visits.

It’s a secure platform where you can share progress updates, look up meal plans, and stay accountable.  

Find a dietitian who accepts insurance through Nourish now. 

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Frequently Asked Questions

Is guacamole just as healthy as avocado?

A guacamole recipe features avocados and other nutritious ingredients, like tomatoes, onions, lime juice, and fresh herbs.

Many people consider guacamole a healthy dish that can be enjoyed as a dip or a spread.

Is it good to eat guacamole every day?

You can eat moderate amounts of guacamole every day if you wish.

Pair it with nutritious sides, like fresh vegetable sticks or whole-grain pita bread.

What does guacamole do for the body?

Guacamole is an avocado spread rich in unsaturated fats.

Some promising research shows that eating avocados can support heart health, weight control, and cognitive function in older people.

It may also nourish gut bacteria to help maintain a robust digestive system.

References

View all references

Avocado, raw 

‍

Organic Chunky Homestyle Guacamole | Trader Joe's 

‍

Authentic Style Guacamole 

‍

Sabra Classic Guacamole - 7oz 

‍

Guacamole with tomatoes 

‍

Monounsaturated Fats | American Heart Association 

‍

Dreher, M. L., Cheng, F. W., & Ford, N. A. (2021). A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms. Nutrients, 13(12). 

‍

Cheng, F. W., Ford, N. A., & Taylor, M. K. (2021). US Older Adults That Consume Avocado or Guacamole Have Better Cognition Than Non-consumers: National Health and Nutrition Examination Survey 2011–2014. Frontiers in Nutrition, 8. 

‍

Rana, A., Samtiya, M., Dhewa, T., Mishra, V., & Aluko, R. E. (2022). Health benefits of polyphenols: A concise review. Journal of food biochemistry, 46(10), e14264.

‍

Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

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33.774269, -117.937996
Anchorage
, 
AK
Alaska
61.2163129, -149.894852
Indianapolis
, 
IN
Indiana
39.768402, -86.158066
Nashville
, 
TN
Tennessee
36.162663, -86.781601
Tempe
, 
AZ
Arizona
33.425522, -111.941254
Mobile
, 
AL
Alabama
30.695366, -88.039894
New Orleans
, 
LA
Louisiana
29.951065, -90.071533
Knoxville
, 
TN
Tennessee
35.960636, -83.920738
Grand Rapids
, 
MI
Michigan
42.963360, -85.668083
Fontana
, 
CA
California
34.102890, -117.435760
Elk Grove
, 
CA
California
38.418129, -121.393257
Miami
, 
FL
Florida
25.7825389, -80.3118603
Grand Prairie
, 
TX
Texas
32.745499, -97.003532
Fort Collins
, 
CO
Colorado
40.588970, -105.082458
Killeen
, 
TX
Texas
31.117119, -97.727798
Modesto
, 
CA
California
37.639095, -120.996880
Oklahoma City
, 
OK
Oklahoma
35.468491, -97.521263
Santa Ana
, 
CA
California
33.745571, -117.867836
Ontario
, 
CA
California
34.063343, -117.650887
Brownsville
, 
TX
Texas
25.9015688, -97.4984005
Montgomery
, 
AL
Alabama
32.379223, -86.307739
Hialeah
, 
FL
Florida
25.857595, -80.278107
Springfield
, 
MA
Massachusetts
42.102051, -72.585762
Toledo
, 
OH
Ohio
41.652805, -83.537865
Pembroke Pines
, 
FL
Florida
26.007765, -80.296257
Overland Park
, 
KS
Kansas
38.974819, -94.683601
Little Rock
, 
AR
Arkansas
34.746483, -92.289597
Glendale
, 
CA
California
34.142509, -118.255074
Roseville
, 
CA
California
38.752125, -121.288010
Rancho Cucamonga
, 
CA
California
,
Wichita
, 
KS
Kansas
37.687176, -97.330055
Huntington Beach
, 
CA
California
33.659485, -117.998802
Augusta
, 
GA
Georgia
33.4709714, -81.9748429
Worcester
, 
MA
Massachusetts
42.271389, -71.798889
Virginia Beach
, 
VA
Virginia
36.852924, -75.977982
Oceanside
, 
CA
California
33.1958696, -117.3794834
Santa Clarita
, 
CA
California
34.456043, -118.571335
Philadelphia
, 
PA
Pennsylvania
39.952583, -75.165222
Corpus Christi
, 
TX
Texas
27.800583, -97.396378
Portland
, 
OR
Oregon
45.512230, -122.658722
Denver
, 
CO
Colorado
39.739235, -104.990250
Boston
, 
MA
Massachusetts
42.3554334, -71.060511
Atlanta
, 
GA
Georgia
33.7489924, -84.3902644
Chicago
, 
IL
Illinois
41.8755616, -87.6244212
Orlando
, 
FL
Florida
28.538336, -81.379234
Jacksonville
, 
FL
Florida
30.332184, -81.655647
Tampa
, 
FL
Florida
27.950575, -82.457176
Long Island
, 
NY
New York
40.757801, -73.940033
Queens
, 
NY
New York
40.728226, -73.794853
Bronx
, 
NY
New York
40.8466508, -73.8785937
Staten Island
, 
NY
New York
40.643501, -74.076202
Brooklyn
, 
NY
New York
40.6526006, -73.9497211
New York
, 
NY
New York
40.712776, -74.005974
San Jose
, 
CA
California
37.342205, -121.851990
San Francisco
, 
CA
California
37.774929, -122.419418
San Diego
, 
CA
California
32.834686, -117.130775
Los Angeles
, 
CA
California
34.052235, -118.243683
El Paso
, 
TX
Texas
31.761877, -106.485023
San Antonio
, 
TX
Texas
29.387428, -98.496574
Dallas
, 
TX
Texas
32.776665, -96.796989
Fort Worth
, 
TX
Texas
32.755489, -97.330765
Houston
, 
TX
Texas
29.760427, -95.369804
Austin
, 
TX
Texas
30.2711286, -97.7436995
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