Guacamole Nutrition Facts

Calorie has become a 'buzzword' in our society and people keep on searching for healthy, nutritious but light food which can keep them energized and active throughout the day. Nutritious food helps prevent diseases. For those, who want to join the bandwagon of wellness, I would like to present 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 16^th and on November 14^th. 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. These days, several varieties of the dish are available and guacamole ingredients may now contain any of the following items: onions, tomatoes, lime, salt, cilantro, black pepper, cumin, jalapeños and garlic. The nutritional value of guacamole may vary according to the choice of ingredients; but as it is avocado based, it offers all the benefits of avocados.

Guacamole Nutrition Facts

The following table will illustrate the nutrition facts of homemade guacamole which can serve 2 people.

Nutritious Element	Approximate Quantity
Calories	177
Calories from Fat	110
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

Guacamole Nutritional Value

The Aztecs believed guacamole to be an aphrodisiac. Avocado has the highest fat content of any fruit which helps speed up body metabolism, leading to weight loss. It gives a feeling of satiety too. 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 while 'beta-sitosterol', a natural plant sterol in avocado helps maintain healthy blood cholesterol levels. The fiber helps avoid constipation and improves digestive health. Calcium and potassium help strengthen the bones. Avocado offers you strong hair and glowing skin and it promotes healthy development of muscles and tissues. Potassium present in avocado helps regulate blood pressure levels. In this way, the risk of stroke is reduced. Oleic acid from avocados helps prevent breast cancer and prostate cancer. The phytonutrients in this fruit, especially in the Hass variety, help prevent oral cancer. Avocado eaten with other vegetables are more beneficial as the carotenoids are then better absorbed by the body. This is the reason why guacamole is considered a healthy food and why people always search for guacamole recipes on the Internet. Glutathione which is an antioxidant found in avocado, helps slow down the process of aging. You should browse 'avocado health benefits' for more information.

Traditionally, guacamole was prepared using the molcajete, the traditional Mexican mortar and pestle. These days, looking at the guacamole nutrition facts and considering the popularity of guacamole, a variety of ready-made guacamole products is available in market. 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. Homemade guacamole is the best nutritious food according to dietitians.