Calorie guide · Mexican
Guacamolecalories and macros
One serving of Guacamole has about 240 kcal, with 3 g protein, 13 g carbohydrates and 21 g fat. That is roughly 5% of calories from protein, 21% from carbs and 74% from fat.
Where the calories come from
- Protein3 g5%
- Carbs13 g21%
- Fat21 g74%
This Mexican dip mashes 150 g of avocado with tomato, red onion, lime juice, cilantro and chili, served here with cucumber and carrot sticks. A serving is roughly 240 kcal with 3 g of protein and 13 g of carbohydrates, and close to 80% of the calories come from its 21 g of fat, mostly the unsaturated fat of the avocado.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~330 g) | Share of calories |
|---|---|---|---|
| Calories | 73 kcal | 240 kcal | 100% |
| Protein | 0.9 g | 3 g | 5% |
| Carbs | 3.9 g | 13 g | 21% |
| Fat | 6.4 g | 21 g | 74% |
How many calories in 100 g of Guacamole?
A typical serving of Guacamole weighs about 330 g, so 100 g has about 73 kcal, 0.9 g protein, 3.9 g carbohydrates and 6.4 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 165 g | 120 | 1.5 g | 6.5 g | 10.5 g |
| 1 serving | 330 g | 240 | 3 g | 13 g | 21 g |
| 1½ servings | 495 g | 360 | 4.5 g | 19.5 g | 31.5 g |
| 2 servings | 660 g | 480 | 6 g | 26 g | 42 g |
| 100 g | 100 g | 73 | 0.9 g | 3.9 g | 6.4 g |
| 200 g | 200 g | 145 | 1.8 g | 7.9 g | 12.7 g |
Vitamins and minerals in Guacamole
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 11 g | 39% |
| Sugars | 6.2 g | – |
| Saturated fat | 3.2 g | 16% |
| Sodium | 430 mg | 19% |
| Potassium | 1,080 mg | 23% |
| Calcium | 55 mg | 4% |
| Iron | 1.4 mg | 8% |
| Vitamin C | 35 mg | 39% |
| Vitamin A | 370 µg | 41% |
| Vitamin D | 0 µg | 0% |
| Vitamin B12 | 0 µg | 0% |
Allergens in Guacamole
A typical recipe of Guacamole contains none of the 14 main allergens. Sauces and kitchens differ, so check the label or ask if you have an allergy.
Which diets does Guacamole fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Guacamole?
For a 70 kg adult, the 240 kcal in one serving is about 56 minutes of comfortable walking or 41 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 56 min |
| Brisk walk (about 5.5 km/h) | 41 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Mashed avocado with lime, onion and cilantro served with veggie sticks, a vegan and keto-friendly snack.
- 150g Avocado
- Tomato, Red Onion
- Lime Juice
- Cilantro, Chili
- Cucumber and Carrot Sticks
How to make it
- Halve the avocado, remove the stone and scoop 150 g flesh into a bowl.
- Mash it with a fork, leaving some texture.
- Finely chop the tomato, red onion, cilantro and chili and stir them in.
- Season with lime juice and a pinch of salt.
- Cut the cucumber and carrot into sticks and serve them alongside for dipping.
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How to make it lighter
- Serve it with cucumber, carrot and pepper sticks rather than tortilla chips, which can add more calories than the dip itself.
- Treat it as a measured portion: spoon some into a small bowl instead of eating from the serving dish.
- Use it in place of butter or mayonnaise on toast or in a wrap rather than on top of them.
Lighter alternatives
More Mexican dishes
Articles that mention Guacamole
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Guacamole?
A typical serving of Guacamole has about 240 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Guacamole?
About 73 kcal. That is based on a typical serving of about 330 g with 240 kcal; the real figure changes with the recipe and how much oil is used.
Is Guacamole high in protein?
It is moderate. One serving has about 3 g of protein (5% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Guacamole while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Guacamole?
Roughly 56 minutes of comfortable walking for a 70 kg adult, or about 41 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Guacamole vegetarian?
Yes. A typical serving of Guacamole has no meat or fish.
Is Guacamole gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Guacamole lighter?
Serve it with cucumber, carrot and pepper sticks rather than tortilla chips, which can add more calories than the dip itself. Treat it as a measured portion: spoon some into a small bowl instead of eating from the serving dish. Use it in place of butter or mayonnaise on toast or in a wrap rather than on top of them.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (330 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.