Chunky Mango Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
28%
Chunky Mango Guacamole
10 min.
6
188kcal

Suggestions

Ingredients

  • medium avocados ripe
  • 0.3 cup cilantro leaves fresh minced
  • clove garlic grated
  • 0.5  to 1 habanero seeds removed unless you want it hot!), minced
  •  juice of lime juiced
  •  mangos diced ripe peeled
  • 0.3  bell pepper diced red
  • tablespoons onion red minced
  • servings salt and freshly cracked pepper black

Equipment

  • bowl

Directions

  1. Scoop the avocado flesh into a bowl. Mash the avocados and season with salt, pepper and lime juice. Stir in the cilantro, onions, garlic, mango, habanero and red bell pepper. Taste and adjust the seasoning if necessary.

Nutrition Facts

Calories188kcal
Protein4.81%
Fat65.19%
Carbs30%

Properties

Glycemic Index
42.96
Glycemic Load
3.33
Inflammation Score
-7
Nutrition Score
11.854347861331%

Flavonoids

Cyanidin
0.37mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.59mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Luteolin
0.04mg
Isorhamnetin
0.17mg
Kaempferol
0.04mg
Myricetin
0.03mg
Quercetin
1.1mg

Nutrients percent of daily need

Calories:187.85kcal
9.39%
Fat:14.94g
22.98%
Saturated Fat:2.18g
13.62%
Carbohydrates:15.46g
5.15%
Net Carbohydrates:7.94g
2.89%
Sugar:5.96g
6.63%
Cholesterol:0mg
0%
Sodium:202.17mg
8.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.48g
4.96%
Vitamin C:33.73mg
40.89%
Fiber:7.53g
30.11%
Folate:100.77µg
25.19%
Vitamin K:25.06µg
23.87%
Vitamin E:2.51mg
16.76%
Vitamin B6:0.33mg
16.65%
Potassium:580.62mg
16.59%
Vitamin B5:1.5mg
15.04%
Vitamin A:733.3IU
14.67%
Copper:0.24mg
11.92%
Vitamin B3:2.07mg
10.34%
Manganese:0.19mg
9.47%
Vitamin B2:0.15mg
8.98%
Magnesium:34.82mg
8.7%
Phosphorus:62.19mg
6.22%
Vitamin B1:0.09mg
5.72%
Zinc:0.71mg
4.75%
Iron:0.68mg
3.75%
Calcium:19.96mg
2%
Selenium:0.72µg
1.03%