Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
6%
Guacamole
10 min.
10
295kcal

Suggestions

Ingredients

  •  avocados ripe
  •  garlic clove pressed
  • 0.5 medium jalapeno seeded chopped
  • tablespoons juice of lime fresh
  • tablespoons onion red finely chopped
  • 0.8 teaspoon salt 
  • 10 servings tortilla chips 

Equipment

  • bowl
  • plastic wrap
  • potato masher

Directions

  1. Cut avocados in half. Scoop pulp into a bowl, and mash with a potato masher or fork until slightly chunky. Stir in chopped red onion and next 4 ingredients. Cover with plastic wrap, allowing wrap to touch mixture, and let stand at room temperature 30 minutes.
  2. Serve guacamole with tortilla chips.
  3. Cilantro Guacamole: Mash avocado, and stir in ingredients as directed. Stir in 3 Tbsp. chopped fresh cilantro and an additional 1 Tbsp. lime juice. Cover mixture, and let stand at room temperature 30 minutes.

Nutrition Facts

Calories295kcal
Protein5.17%
Fat58.98%
Carbs35.85%

Properties

Glycemic Index
12.9
Glycemic Load
0.81
Inflammation Score
-5
Nutrition Score
11.170869495558%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.07mg
Hesperetin
0.27mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.1mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.46mg

Nutrients percent of daily need

Calories:295.16kcal
14.76%
Fat:20.58g
31.66%
Saturated Fat:2.93g
18.31%
Carbohydrates:28.14g
9.38%
Net Carbohydrates:19.82g
7.21%
Sugar:1.05g
1.17%
Cholesterol:0mg
0%
Sodium:273.5mg
11.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.06g
8.12%
Fiber:8.32g
33.27%
Vitamin K:27.12µg
25.83%
Folate:85.64µg
21.41%
Vitamin E:3.1mg
20.67%
Vitamin B5:1.74mg
17.38%
Vitamin B6:0.32mg
15.93%
Potassium:547.79mg
15.65%
Vitamin C:12.02mg
14.57%
Magnesium:53.29mg
13.32%
Phosphorus:116.9mg
11.69%
Copper:0.22mg
11.05%
Vitamin B3:2mg
10%
Vitamin B2:0.15mg
8.94%
Manganese:0.15mg
7.6%
Vitamin B1:0.11mg
7.27%
Zinc:1.04mg
6.94%
Iron:0.99mg
5.52%
Calcium:43.35mg
4.34%
Vitamin A:156.68IU
3.13%
Selenium:1.69µg
2.42%
Source:My Recipes