Tropical Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
1%
Tropical Guacamole
20 min.
20
174kcal

Suggestions

Ingredients

  •  avocados ripe
  • 0.3 teaspoon garlic minced
  • cup jicama diced peeled ()
  • tablespoons juice of lime 
  • large mangos diced ripe peeled
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.3 cup onion sweet chopped
  • 20 servings tortilla chips 

Equipment

  • bowl
  • potato masher

Directions

  1. Cut 1 avocado in half. Scoop pulp into a bowl; mash with a potato masher or fork until slightly chunky.
  2. Cut remaining avocado in half. Peel and dice.
  3. Stir mango and next 6 ingredients gently into mashed avocado until combined.
  4. Add diced avocado, and gently stir until combined.
  5. Serve with tortilla chips.

Nutrition Facts

Calories174kcal
Protein5.6%
Fat43.54%
Carbs50.86%

Properties

Glycemic Index
8.44
Glycemic Load
0.91
Inflammation Score
-3
Nutrition Score
4.984347841014%

Flavonoids

Cyanidin
0.08mg
Catechin
0.18mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.03mg
Hesperetin
0.13mg
Naringenin
0.01mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:174.13kcal
8.71%
Fat:8.8g
13.54%
Saturated Fat:1.23g
7.66%
Carbohydrates:23.13g
7.71%
Net Carbohydrates:19.76g
7.18%
Sugar:2.01g
2.24%
Cholesterol:0mg
0%
Sodium:151.95mg
6.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.55g
5.1%
Fiber:3.37g
13.5%
Vitamin E:1.53mg
10.21%
Vitamin K:10.58µg
10.08%
Vitamin C:7.65mg
9.27%
Magnesium:31.52mg
7.88%
Phosphorus:76.92mg
7.69%
Vitamin B5:0.64mg
6.45%
Folate:25.49µg
6.37%
Vitamin B6:0.12mg
6.03%
Potassium:180.21mg
5.15%
Copper:0.08mg
4.1%
Vitamin B1:0.06mg
3.88%
Zinc:0.54mg
3.6%
Calcium:34.84mg
3.48%
Vitamin B3:0.67mg
3.36%
Iron:0.6mg
3.34%
Vitamin B2:0.05mg
3.07%
Vitamin A:144.45IU
2.89%
Manganese:0.04mg
2.24%
Selenium:1.44µg
2.05%
Source:My Recipes