Is Guacamole Healthy? (We Asked An Expert)

Whether you’re a keto dieter or avid vegan. Guacamole fails to please none. It is a crowd-pleasing dip, condiment, and snack. The ultimate food is rich, creamy, low in saturated fat, and is a good source of various crucial nutrients. However, from time to time question arises "Is guacamole healthy for you? And how much is too much? In this post, we will be discussing the proper serving size for guacamole, health benefits, and the best foods to pair with it.

What Are the Ingredients in Guacamole?

So what makes a guacamole, guacamole? 

Traditional homemade guacamole consists of 

  • avocados, 
  • white onion, 
  • jalepeño, 
  • cilantro, 
  • salt, 
  • sometimes diced tomatoes. 

Garlic, certain fruits, and other spices can be added as well.

You should watch out for some of the packaged options out there, as some may include additives, supplemented sugar, and extra sodium. If you are buying pre-made guacamole, be sure to check the label for the least amount of ingredients and sodium content. A serving of guacamole does not require any more than 200mg sodium.

What Is a Healthy Serving Size of Guacamole?

Comparing it to avocados, a standard serving size of an avocado is only one-third of the entire fruit. Therefore a serving size of guacamole must be moderately small. The healthy serving size of guacamole is between 2 tablespoons and 1/4 cup. Any more than the above mentioned and you’re stepping across the territory. 

Here is the nutrition breakdown for a ¼ cup serving size of guacamole:

  • Calories: 109
  • Fat: 10g
  • Sat Fat: 1g
  • Unsat Fat: 8g
  • Mono Fat: 6.5g
  • Poly Fat: 1.2
  • Carbs: 6g
  • Sodium: 165mg
  • Fiber: 165mg
  • Potassium: 10% DV

If you are talking about healthy fats, avocados are the kings of healthy fats but they are still fats nonetheless. They can quickly transition into a high-calorie food if consumed in excess. You will also find some guacamole recipes made with excess amounts of salt, they can be a sneaky source of sodium.

Health Benefits of Guacamole

Guacamole is loaded with numerous health benefits. From heart-healthy monounsaturated fats to gut-friendly fiber, avocados make guacamole into a nutrient-dense relish.

Potassium is an essential nutrient for controlling blood pressure and balancing the fluids in our body. Guacamole can often be high in sodium, hence the potassium in avocados is crucial for preventing bloating and blood pressure maintenance.

Unlike many other dips guacamole is also lower in calories, making it a healthier choice at a party or restaurant. However, unwanted calories and fat are present in some guacamole dips that may contain mayo or buttermilk. It is always best to verify the ingredients.

Is Guacamole Good for Weight Loss?

Guacamole lovers out there will be happy to know that it can indeed be a great weight-loss snack.  Avocado’s high-fat content can cause trouble when consumed in excess. However, have high fiber content that promotes satiety. High-fiber foods are associated with weight loss and management, as well as many other ailments.

What to Eat with Guacamole

Whether it’s something spicy, savory, or sweet. Guacamole is an amazingly versatile dip. 

  • Pair guacamole with whole-wheat pita chips and fresh veggies
  • Try mixing fruit into a classic guacamole recipe for a sweet bite 
  • Lastly, don’t be afraid to pile on the hot sauce or sriracha if you like a little heat. 

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