Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
55%
Guacamole
15 min.
3
453kcal

Suggestions

Ingredients

  • teaspoon pepper black freshly ground
  • large garlic clove minced
  •  haas avocados ripe
  • teaspoon kosher salt 
  • tablespoons juice of lemon freshly squeezed (1 lemon)
  • 0.5 cup small-diced onion red (1 small onion)
  • dashes pepper sauce hot
  • medium tomatoes seeded

Equipment

  • bowl
  • knife

Directions

  1. Watch how to make this recipe.
  2. Cut the avocados in half, remove the pits, and scoop the flesh out of their shells into a large bowl. (I use my hands.) Immediately add the lemon juice, hot sauce, onion, garlic, salt, and pepper and toss well. Using a sharp knife, slice through the avocados in the bowl until they are finely diced.
  3. Add the tomatoes.
  4. Mix well and taste for salt and pepper.

Nutrition Facts

Calories453kcal
Protein5%
Fat71.81%
Carbs23.19%

Properties

Glycemic Index
55.67
Glycemic Load
3.11
Inflammation Score
-8
Nutrition Score
25.991304376851%

Flavonoids

Cyanidin
0.88mg
Epicatechin
0.99mg
Epigallocatechin 3-gallate
0.4mg
Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.49mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.21mg
Myricetin
0.08mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:453.34kcal
22.67%
Fat:39.57g
60.87%
Saturated Fat:5.75g
35.92%
Carbohydrates:28.74g
9.58%
Net Carbohydrates:9.61g
3.49%
Sugar:4.37g
4.86%
Cholesterol:0mg
0%
Sodium:804.54mg
34.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.2g
12.4%
Fiber:19.14g
76.55%
Folate:231.46µg
57.86%
Vitamin K:60.74µg
57.85%
Vitamin C:40.71mg
49.34%
Potassium:1464.77mg
41.85%
Vitamin B6:0.78mg
38.76%
Vitamin E:5.8mg
38.7%
Vitamin B5:3.83mg
38.27%
Manganese:0.57mg
28.37%
Copper:0.56mg
27.94%
Vitamin B3:4.97mg
24.83%
Magnesium:87.22mg
21.81%
Vitamin B2:0.37mg
21.66%
Phosphorus:160.75mg
16.07%
Vitamin A:738.41IU
14.77%
Vitamin B1:0.21mg
14.23%
Zinc:1.86mg
12.4%
Iron:1.74mg
9.68%
Calcium:48.56mg
4.86%
Selenium:1.4µg
2%