Quick Answer
One serving of guacamole contains approximately 200 calories, depending on the specific ingredients and quantities used. Guacamole is a creamy avocado-based dip or spread made from mashed avocado, lime juice, onions, tomatoes, garlic, salt, and other spices. The main calorie contributors are the avocados and any additional oils or ingredients mixed in.
Detailed Answer
Guacamole is a popular Mexican avocado-based dip or spread made from mashed avocados, lime juice, onion, tomatoes, garlic, salt and other spices. It’s commonly served as an appetizer with tortilla chips, used as a topping on tacos, burritos and other Mexican dishes, or used as a spread on sandwiches and burgers.
The main calorie contributors in guacamole come from the avocados and any additional oils, dairy or other calorie-dense mix-ins. Let’s break down the typical calorie composition of guacamole’s main ingredients:
Avocados
Avocados are the main ingredient and base of guacamole. One medium Hass avocado (about 200 grams edible portion) contains approximately:
– 234 calories
– 21 grams fat
– 12 grams carbohydrates
– 3 grams protein
So avocados are a high-calorie fruit due to their high fat content. About 80% of the calories in avocado come from fat, mostly mono-unsaturated fat which is considered a healthy type of fat when consumed in moderation.
Onions
Onions are another key ingredient in guacamole. A 1/4 cup of chopped raw onion (about 40 grams) contains approximately:
– 15 calories
– 0 grams fat
– 4 grams carbohydrates
– 0 grams protein
So onions add minimal calories and are mostly made up of carbohydrates.
Tomatoes
Chopped tomato is also commonly added to guacamole. 1/4 cup of chopped raw tomato (about 50 grams) contains:
– 8 calories
– 0 grams fat
– 2 grams carbohydrates
– 0 grams protein
Again, tomatoes provide very few calories to guacamole, mostly from their natural carbohydrates.
Lime Juice
Fresh lime juice is squeezed over guacamole to provide flavor and help prevent browning. 1 fluid ounce (30ml) of fresh lime juice contains approximately:
– 8 calories
– 0 grams fat
– 2 grams carbohydrates
– 0 grams protein
So fresh lime juice adds minimal calories.
Garlic
Minced or pressed garlic is often added to guacamole. 1 clove (3 grams) of garlic contains approximately:
– 5 calories
– 0 grams fat
– 1 gram carbohydrates
– 0 grams protein
Garlic also contributes minimal calories per serving.
Salt
A pinch of salt is usually added to guacamole. Salt has no calories or macronutrients.
Cilantro
Chopped fresh cilantro leaves are sometimes mixed into guacamole too. 1/4 cup (4 grams) of cilantro contains:
– 1 calorie
– 0 grams fat
– 0 grams carbohydrates
– 0 grams protein
So fresh herbs like cilantro add negligible calories.
Oils
Some guacamole recipes call for extra vegetable oils like olive oil or canola oil. Oils help create a smoother, more emulsion-like texture but also add more calories:
– 1 tablespoon olive oil: 119 calories, 13g fat
– 1 tablespoon canola oil: 124 calories, 14g fat
Any added oils will significantly increase the total calories.
Dairy Products
Ingredients like sour cream, cheese, yogurt or milk are sometimes mixed into guacamole, adding more calories:
– 2 tablespoons sour cream: 60 calories, 6g fat
– 1/4 cup shredded cheddar: 113 calories, 9g fat
– 2 tablespoons plain Greek yogurt: 17 calories, 0.5g fat
Dairy-based mix-ins can add a creaminess but also extra calories mostly from fat, so should be used sparingly if watching your calorie intake.
How Many Calories in a Typical Serving of Guacamole?
Putting this all together, a typical serving of guacamole containing about:
– 0.5 Medium Hass Avocado: 117 calories, 10g fat
– 1/4 Cup Onion: 15 calories
– 1/4 Cup Tomato: 8 calories
– 1 Tbsp Lime Juice: 4 calories
– 1 Garlic Clove: 5 calories
– Pinch of Salt: 0 calories
– 1 Tbsp Cilantro: 1 calorie
Would total approximately 150 calories per serving
However, this can vary greatly depending on the specific ingredients used, their quantities and any extra oils, dairy or other high-calorie mix-ins.
Some tips to reduce the calories in guacamole include:
– Use leaner meats like chicken or shrimp instead of beef/pork
– Use nonfat Greek yogurt instead of sour cream
– Use just a touch of oil instead of adding a full tablespoon
– Go easy on the cheese or use a lower-fat version
– Use more tomatoes and onions to bulk it up and reduce avocado calories
Guacamole Nutrition Facts
Here is the nutrition information for a typical serving of homemade guacamole made with common ingredients:
Guacamole Nutrition Facts (Per 1/2 cup or 120g serving)
Calories | 200 |
---|---|
Fat | 18g |
Saturated Fat | 3g |
Trans Fat | 0g |
Cholesterol | 0mg |
Sodium | 250mg |
Carbohydrates | 12g |
Fiber | 6g |
Sugar | 2g |
Protein | 3g |
As you can see, a typical 1/2 cup serving of homemade guacamole contains about 200 calories, 18 grams of fat, 250mg sodium, 12 grams carbs, 6 grams fiber, and 3 grams protein.
The high fat and calorie counts come mostly from the avocado, as well as any added oils or dairy products like cheese or sour cream.
Ways to Reduce Calories in Guacamole
Here are some tips for reducing the calorie count if you want to lighten up your guacamole:
– Use one small or half an avocado instead of a whole medium one
– Substitute nonfat Greek yogurt for sour cream or cheese
– Use low-fat versions of ingredients like low-fat cheese
– Skip any additional oils, or use olive oil cooking spray instead
– Use more veggies like tomatoes, onions, cilantro
– Add in lower-calorie mix-ins like black beans or corn
– Use lighter dips like salsa or hummus for dipping instead
– Portion into single-servings instead of putting out a large bowl for dipping
Making your own guacamole instead of buying pre-made, store-bought versions also allows you to control exactly what goes into it and the portion sizes. Be mindful of any high-calorie pre-made guacs with lots of heavy cream, cheese or oils added.
Health Benefits of Guacamole
Despite the relatively high calorie and fat counts, fresh guacamole made from quality ingredients does provide some important health benefits:
– Avocados are a great source of heart-healthy monounsaturated fats
– Contains fiber which promotes fullness and digestive health
– Provides antioxidants from ingredients like tomatoes
– Onions contain prebiotics to support healthy gut bacteria
– Typical ingredients like avocado, tomatoes and garlic have anti-inflammatory effects
– No added sugars like many other dips and dressings
– Can promote healthier eating by pairing with vegetables vs. fried chips
So enjoy guacamole in moderation as part of an overall healthy, balanced diet and active lifestyle. Be mindful of portion sizes to keep calories in check. Making your own allows you to control the quality of ingredients and skip any unnecessary unhealthy add-ins.
Storing and Freezing Guacamole
Fresh guacamole only keeps for a day or two before browning due to oxidation. Here are some storage tips:
– Press plastic wrap directly onto the surface before refrigerating to prevent air exposure.
– Squeeze some lime juice over the top to help prevent browning.
– Store in an airtight container and use within 1-2 days for best quality.
– To freeze, place in an airtight container leaving headspace, or freezer bags designed for freezing guacamole.
– Frozen guacamole will last 4-6 months but may oxidize and turn brown when thawed.
– Mix in a little acidic ingredient like lime juice before freezing to help maintain color.
Conclusion
Guacamole can be a delicious and nutritious addition to your diet in moderation. A typical 1/2 cup serving contains about 200 calories and 18 grams fat, mostly coming from the avocado. There are also options for creating lighter versions by using reduced fat ingredients, increasing vegetables, and decreasing high-calorie oils, dairy and fatty meats. Following proper storage methods and portioning guacamole can also help keep calories in check while enjoying this tasty dip!