1 serving (5 oz) Guacamole has 230 calories. Guacamole is a delicious dip made from avocado, garlic, onion, and lime. It is a popular condiment in many cuisines and is loved for its creamy texture and rich flavor.
Besides being tasty, guacamole is also known for its numerous health benefits. It is loaded with heart-healthy monounsaturated fats, dietary fiber, and essential vitamins and minerals that support overall health and wellbeing.
In this article, we'll explore the nutritional value of guacamole and how it fits into a balanced diet. We'll also provide some tasty recipes that you can try at home.
Calories in Guacamole
As mentioned earlier, one serving (5 oz) of guacamole contains 230 calories. This calorie value can vary depending on the recipe and ingredients used. If you're tracking your calorie intake, it's essential to measure your portions and account for any added ingredients like chips or bread. A single tablespoon of guacamole has approximately 25 calories, so be mindful of how much you're consuming. Overall, guacamole is a satisfying and nutritious snack that can help keep you full and satisfied. Just watch your portions if you're trying to manage your calorie intake.
Fat content of Guacamole
One serving (5 oz) of guacamole contains 21 grams of fat, with 16 grams being monounsaturated fats. These healthy fats can help lower LDL or 'bad' cholesterol levels in the blood, improving heart health. It's important to remember that fats are high in calories, with 1 gram of fat providing 9 calories. However, incorporating healthy fats like those found in guacamole can be beneficial for overall health. To get the most out of guacamole, pair it with nutrient-dense foods like vegetables, whole grains, and lean protein sources. This can help create a satisfying and balanced meal.
Protein content of Guacamole
One serving (5 oz) of guacamole contains approximately 3 grams of protein. While this isn't a high amount, it's still a valuable addition to your diet. For a more substantial protein boost, pair guacamole with foods like eggs, grilled chicken, or tofu. These foods can also help balance out the calorie content of guacamole. Overall, guacamole is a healthy addition to any meal or snack. While it may not be a significant source of protein, it provides a range of other valuable nutrients and healthy fats.
Carbohydrates in Guacamole
One serving (5 oz) of guacamole contains approximately 12 grams of carbohydrates, with 8 grams of dietary fiber. Dietary fiber is an essential nutrient that helps regulate bowel movements, lower cholesterol levels, and control blood sugar levels. It also promotes feelings of fullness and can aid in weight management. Overall, guacamole is a great option for those looking to incorporate more fiber into their diets. Just be mindful of any added carbohydrates from chips or bread, as these can quickly add up.
Fiber in Guacamole
One serving (5 oz) of guacamole contains 8 grams of dietary fiber, which is approximately 28% of the recommended daily intake. Dietary fiber is a type of carbohydrate that the body can't break down or absorb. Instead, it passes through the digestive tract, promoting bowel regularity and preventing constipation. In addition, dietary fiber can also help lower cholesterol levels, control blood sugar levels, and reduce the risk of certain diseases. Adding guacamole to your diet is an easy way to increase your fiber intake and support your overall health.
Sugar in Guacamole
One serving (5 oz) of guacamole contains approximately 1 gram of sugar. This sugar is naturally occurring and primarily comes from the avocado. It's important to note that many store-bought guacamole varieties contain added sugars or high-fructose corn syrup. Be sure to read the ingredient list before purchasing and opt for homemade or all-natural brands when possible. Overall, guacamole is a great option for those looking to satisfy their cravings for something savory while still maintaining a low-sugar diet.
Vitamins and Minerals in Guacamole
One serving (5 oz) of guacamole contains approximately 20% of the recommended daily intake of vitamin K, 17% of vitamin C, and 14% of folate. Vitamin K helps with blood clotting and bone health, while vitamin C is necessary for healthy skin and immune function. Folate is an essential nutrient for pregnant women and supports the production of red blood cells. In addition, guacamole is also a good source of potassium, vitamin B6, and vitamin E. These essential vitamins and minerals help maintain healthy bodily functions and support optimal health.
Ingredients in Guacamole
The main ingredient in guacamole is avocado, which is rich in healthy monounsaturated fats, dietary fiber, and essential vitamins and minerals. Other ingredients often found in guacamole include onion, garlic, lime, and cilantro. These herbs and spices add flavor and provide additional nutrients like vitamin C and antioxidants. When making guacamole at home, be sure to use fresh, high-quality ingredients for the best flavor and nutritional value.
Serving Size of Guacamole
One serving of guacamole is typically defined as 2 tablespoons or 30 grams. However, many people tend to consume larger servings, which can quickly add up in calories and fat. To enjoy guacamole while still maintaining portion control, measure your portions and pair it with nutrient-dense foods like vegetables or whole grains. Overall, guacamole is a nutritious and tasty addition to any meal or snack. Just be mindful of your serving size and any added ingredients like chips or bread.
Daily Caloric Requirement
The number of calories you need each day depends on factors like age, sex, weight, height, and physical activity level. On average, adults need between 1,500 and 2,000 calories per day to maintain a healthy weight. However, this number can vary significantly depending on individual factors. It's essential to work with a healthcare provider or registered dietitian to determine your specific calorie needs and make a plan that works for you. By understanding your daily caloric requirements and making smart food choices like incorporating guacamole into your diet, you can support your overall health and wellbeing.
Guacamole is a delicious and nutritious dip that can be enjoyed as part of a healthy and balanced diet.
FAQs about 1 serving (5 oz) Guacamole
1. What is guacamole?
Guacamole is a Mexican dip made from mashed avocado, lime juice, salt, and usually includes other ingredients like diced tomato, onion, garlic, and cilantro.
2. Is guacamole healthy?
Yes, guacamole is healthy in moderation. Avocados contain healthy fats and are a good source of fiber, potassium, and vitamins C, K, and B6. However, guacamole is also high in calories, so it's important to enjoy it in reasonable serving sizes.
3. What are some serving suggestions for guacamole?
Guacamole is a versatile dip that can be served with tortilla chips or vegetables, used as a topping for tacos or salads, or spread on toast. It can also be used as a substitute for mayo in sandwiches or as a base for dressings and sauces.
4. How long does guacamole last?
Guacamole can be stored in an airtight container in the refrigerator for up to 2 days. To prevent browning, cover the guacamole with plastic wrap directly against the surface of the dip and squeeze out any air pockets.
5. How can I make guacamole at home?
To make guacamole at home, mash 2-3 ripe avocados with lime juice, salt, and any additional ingredients like diced tomato, onion, garlic, and cilantro. Adjust seasoning to taste and serve immediately or refrigerate until ready to serve.