Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Guacamole
70 min.
6
224kcal

Suggestions

Ingredients

  •  avocados ripe
  • 0.3 teaspoon chili powder 
  • handful cilantro leaves fresh finely chopped
  •  garlic clove minced
  • 0.3 teaspoon ground cumin 
  •  juice of lime juiced
  • servings kosher salt and pepper freshly ground
  • 0.5 medium onion red chopped
  •  vine-ripe tomato diced

Equipment

  • mixing bowl
  • plastic wrap

Directions

  1. Watch how to make this recipe.
  2. Halve and pit the avocados; scoop out the flesh with a tablespoon into a mixing bowl. Mash the avocados with a fork, leaving them still a bit chunky.
  3. Add the remaining ingredients, and fold everything together to gently mix.
  4. Lay a piece of plastic wrap right on the surface of the guacamole so it doesn't brown and refrigerate for at least 1 hour before serving.

Nutrition Facts

Calories224kcal
Protein4.98%
Fat72.57%
Carbs22.45%

Properties

Glycemic Index
28.67
Glycemic Load
1.43
Inflammation Score
-6
Nutrition Score
12.894782501718%

Flavonoids

Cyanidin
0.44mg
Epicatechin
0.5mg
Epigallocatechin 3-gallate
0.2mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.16mg
Isorhamnetin
0.46mg
Kaempferol
0.08mg
Myricetin
0.04mg
Quercetin
2.37mg

Nutrients percent of daily need

Calories:224.45kcal
11.22%
Fat:19.79g
30.44%
Saturated Fat:2.87g
17.93%
Carbohydrates:13.77g
4.59%
Net Carbohydrates:4.31g
1.57%
Sugar:1.92g
2.13%
Cholesterol:0mg
0%
Sodium:206.56mg
8.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.05g
6.11%
Fiber:9.47g
37.87%
Vitamin K:31.99µg
30.47%
Folate:114.32µg
28.58%
Vitamin C:18.73mg
22.7%
Potassium:726.35mg
20.75%
Vitamin E:2.95mg
19.66%
Vitamin B6:0.38mg
19.15%
Vitamin B5:1.9mg
19.04%
Copper:0.28mg
13.82%
Vitamin B3:2.5mg
12.48%
Manganese:0.24mg
12.11%
Vitamin B2:0.18mg
10.82%
Magnesium:43.16mg
10.79%
Vitamin A:439.89IU
8.8%
Phosphorus:79.71mg
7.97%
Vitamin B1:0.1mg
7%
Zinc:0.93mg
6.2%
Iron:0.91mg
5.04%
Calcium:23.46mg
2.35%