GUACAMOLE

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
32%
GUACAMOLE
45 min.
4
173kcal

Suggestions

Ingredients

  • small avocados ripe
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons jalapeno fresh finely chopped
  •  lime 
  • 0.3 cup onion finely chopped
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • knife

Directions

  1. Cut each avocado in half, working around the pit. Twist apart, and remove the pit with a knife. Peel off the skin and toss in a bowl.
  2. Add the lime juice to prevent from browning, mash the avocados.
  3. Add the onion, Jalapeño pepper, cilantro and salt.To serve as a dip, transfer to a serving dish, garnish with cilantro and serve with tortilla chips.

Nutrition Facts

Calories173kcal
Protein4.94%
Fat69.91%
Carbs25.15%

Properties

Glycemic Index
40.75
Glycemic Load
1.49
Inflammation Score
-6
Nutrition Score
11.027826104475%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Hesperetin
7.2mg
Naringenin
0.57mg
Luteolin
0.15mg
Isorhamnetin
0.5mg
Kaempferol
0.06mg
Quercetin
3.2mg

Nutrients percent of daily need

Calories:173.32kcal
8.67%
Fat:14.86g
22.87%
Saturated Fat:2.16g
13.49%
Carbohydrates:12.03g
4.01%
Net Carbohydrates:4.32g
1.57%
Sugar:1.84g
2.05%
Cholesterol:0mg
0%
Sodium:153.91mg
6.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.36g
4.72%
Vitamin C:29.28mg
35.49%
Fiber:7.72g
30.86%
Vitamin K:26.43µg
25.17%
Folate:88.3µg
22.08%
Vitamin E:2.55mg
16.98%
Vitamin B6:0.33mg
16.31%
Potassium:552.25mg
15.78%
Vitamin B5:1.49mg
14.86%
Copper:0.21mg
10.66%
Vitamin B3:1.95mg
9.74%
Manganese:0.17mg
8.62%
Vitamin B2:0.15mg
8.6%
Magnesium:33.1mg
8.28%
Vitamin A:344.06IU
6.88%
Phosphorus:61.58mg
6.16%
Vitamin B1:0.08mg
5.48%
Zinc:0.7mg
4.66%
Iron:0.72mg
4.01%
Calcium:22mg
2.2%