🧪 Nutrition Facts
- Calories 42.9
- Total Fat 3.0 g
- Saturated Fat 0.3 g
- Cholesterol 0.0 mg
- Sodium 135.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 4.0 g
- Dietary Fiber 1.5 g
- Sugars 0.0 g
- Protein 1.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 2.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 9.9 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.1 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Guacamole is a very low-calorie food at 42.9 calories per serving (1 Serving (30.0g)), making it a smart choice for calorie-conscious diets. The majority of its calories come from fat (3.0g, 57.5% of calories), including 0.3g of saturated fat.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Hass Avocado, Corn, Salt, Contains 1% or Less of: *onion, *garlic, *red Bell Pepper, Ascorbic Acid (to Maintain Freshness), Citric Acid (to Maintain Freshness), *jalapeno, Natural Flavor, *cilantro, Sugar, Xanthan Gum.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Xanthan Gum
Fortification / Enrichment Agents: Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Guacamole — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Guacamole contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 42.9 kcal | 2.1% |
| Total Fat | 3.0 g | 4% |
| Saturated Fat | 0.3 g | 2% |
| Sodium | 135.0 mg | 6% |
| Total Carbohydrate | 4.0 g | 1% |
| Dietary Fiber | 1.5 g | 5% |
| Protein | 1.0 g | 2% |
| Vitamin C | 2.0 mg | 2% |
| Calcium | 9.9 mg | 1% |
| Iron | 0.1 mg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Guacamole accounts for 2.1% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 57.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 42.9 calories in Guacamole? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 3.2 min |
| Walking: 17 minutes per mile | 7.4 min |
| Cycling (Low Intensity) | 4.7 min |
| HIIT | 4.0 min |
| Battle Ropes | 3.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Guacamole
Is Guacamole good for weight loss?
Guacamole can support weight loss efforts when portion-controlled, since 30g provides only 43 calories with minimal saturated fat. The 1.5g of fiber and 1g of protein per serving help with satiety, though it's easy to consume more than a single serving.
Is Guacamole a good snack for kids?
Most kids enjoy guacamole's mild flavor and creamy texture, though the jalapeño and cilantro may be off-putting for younger palates. It's a good source of healthy fats for growing bodies when served in age-appropriate portions.
Is Guacamole gluten-free?
Yes, this guacamole is gluten-free based on its ingredients.
What diets does Guacamole suit?
It works well for keto, paleo, vegan, vegetarian, and whole-food diets. The avocado base makes it naturally nutrient-dense and compatible with most dietary approaches.
What does Guacamole pair well with for a balanced meal?
Pair it with whole grain tortilla chips, fresh vegetables like bell peppers and carrots, or use it as a topping for tacos, grilled chicken, or roasted fish to add healthy fats and creaminess to balanced meals.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
