Guacamole
1 serving of guacamole contains 196 Calories. The macronutrient breakdown is 29% carbs, 64% fat, and 7% protein. This is a good source of fiber (33% of your Daily Value), potassium (13% of your Daily Value), and vitamin c (37% of your Daily Value).
- Makes
- 8 servings
- Prep Time
- 20 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Chop onion, cilantro and chilis. Set aside. Peel and dice mango.
- Halve, pit, and peel avocados. Coarsely mash in a bowl. Stir in onion, chiles, 1/4 cup lime juice, and 1 1/4 teaspoons salt, then fold in pomegranate seeds, mango, and cilantro. Season with salt and additional lime juice.
Nutrition Facts
For 1 serving of guacamole (190g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 196 | |
| Fats | 15g | 20% |
| Saturated fats | 3g | 15% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 5mg | 0.2% |
| Carbs | 15g | 6% |
| Net carbs | 6g | |
| Fiber | 9g | 33% |
| Sugar | 5g | |
| Protein | 4g | |
| Calcium | 24mg | 2% |
| Iron | 0.4mg | 5% |
| Potassium | 590mg | 13% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 42μg | |
| Beta carotene | 133μg | |
| Caffeine | 0mg | |
| Choline | 2mg | 0.4% |
| Copper | 0.5mg | 53% |
| Fluoride | 0.2μg | |
| Folate (B9) | 59μg | 15% |
| Lycopene | 0μg | |
| Magnesium | 40mg | 10% |
| Manganese | 0.2mg | 7% |
| Niacin | 1mg | 7% |
| Pantothenic acid | 1mg | 29% |
| Phosphorus | 70mg | 10% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 6% |
| Selenium | 0.1μg | 0.2% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 3% |
| Vitamin A IU | 303IU | |
| Vitamin A | 15μg | 2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.1mg | 10% |
| Vitamin C | 34mg | 37% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 27% |
| Vitamin K | 3μg | 3% |
| Zinc | 1mg | 6% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.2g | |
| Glucose | 4g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 15% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.2g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 0.2g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.2g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
