Guacamole, Store-Bought

avocado spread

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Guacamole FAQ

Table of Contents

• Is guacamole gluten-free?
• Is guacamole ketogenic?
• Is guacamole Low FODMAP?
• Is guacamole vegan?
• Is guacamole a good source of protein?
• Is guacamole a good source of fiber?
• Is guacamole high in fat?
• Is guacamole low in carbs?
• Is guacamole high in potassium?
• Is guacamole high in sodium?
• Is guacamole high in vitamin K?
• Is guacamole paleo?
• Is guacamole Whole30 approved?
• Is guacamole kosher?
• Is guacamole high in cholesterol?

Is guacamole gluten-free?

Yes, guacamole is generally gluten-free. The primary ingredients – avocados, tomatoes, onions, and lime – do not contain gluten. However, always be mindful of cross-contamination risks or additives in store-bought versions.

Is guacamole ketogenic?

Guacamole is considered keto-friendly. A typical serving of guacamole (approximately 2 tablespoons or 30 grams) contains about 5 grams of fat, primarily healthy monounsaturated and polyunsaturated fats. Avocado, the main ingredient, is low in carbs (9 grams per whole fruit, 2 net carbs after accounting for 7 grams of fiber) making guacamole suitable for the keto diet, which emphasizes low-carb and high-fat foods.

Is guacamole Low FODMAP?

Guacamole can be low FODMAP, depending on the ingredients used. Avocados do contain FODMAPs, but a small serving size (1/8 of a whole avocado or 30 grams) is considered low enough to be acceptable on the FODMAP diet. Avoid adding high FODMAP ingredients like large amounts of onion or garlic.

Is guacamole vegan?

Yes, guacamole is vegan. The staples of guacamole – avocados, lime, tomatoes, jalapenos, and cilantro – are all plant-based. Some recipes may add non-vegan ingredients, but traditional guacamole is vegan-friendly.

Is guacamole a good source of protein?

Guacamole is relatively low in protein. A 100-gram serving of guacamole contains around 2 grams of protein. For reference, the recommended dietary allowance (RDA) for protein is 46 grams for women and 56 grams for men.

Is guacamole a good source of fiber?

Yes, guacamole is a good source of fiber. A 100-gram serving provides around 6.6 grams of fiber. The recommended daily intake of fiber for adults is 25 grams for women and 38 grams for men, thus consuming guacamole can help you reach this goal.

Is guacamole high in fat?

Guacamole does contain a significant amount of fat, approximately 15 grams in a 100-gram serving. However, it is primarily monounsaturated fat, a healthier type of fat that may have a positive impact on your heart health. The recommended daily value for total fat intake is 65 grams per day based on a 2000 calorie diet.

Is guacamole low in carbs?

Guacamole is relatively low in carbohydrates. A 100-gram serving contains about 9 grams of carbohydrates, which is small compared to the recommended daily value of 300 grams based on a 2000 calorie diet. Thus, guacamole could be considered as a low-carb food.

Is guacamole high in potassium?

Yes, guacamole is relatively high in potassium. On average, a 1-cup serving of guacamole contains about 700mg of potassium. The recommended daily intake of potassium for adults is 4,700 mg. So, a serving of guacamole provides approximately 15% of the daily recommended amount.

Is guacamole high in sodium?

The amount of sodium in guacamole can vary depending on how it’s made. In a homemade guacamole where you control the salt, it can be relatively low in sodium. However, some store-bought versions have a lot more. For example, a 1-cup serving of store-bought guacamole may have up to 400 mg of sodium. The recommended daily intake of sodium for adults is less than 2,300 mg according to the American Heart Association.

Is guacamole high in vitamin K?

Absolutely! Guacamole is a great source of vitamin K, mainly due to the avocados used in it. A 1-cup serving of guacamole has about 60 micrograms of vitamin K. The recommended daily intake for adult men is 120 micrograms and for adult women is 90 micrograms. Therefore, a cup of guacamole provides around 50-66% of the daily recommended intake, depending on your gender.

Is guacamole paleo?

Yes, guacamole is considered paleo-friendly. It’s made from avocados, which are full of healthy fats, and often contains other paleo-friendly ingredients like lime juice, cilantro, and tomatoes. However, be aware of store-bought guacamoles which may contain additives or preservatives that are not consistent with a paleo diet.

Is guacamole Whole30 approved?

Yes, guacamole is Whole30 approved. Whole30 is a diet plan that emphasizes whole foods and eliminates sugar, alcohol, grains, legumes, soy, and dairy. Guacamole, which is primarily made from avocados, lime juice, and other whole food ingredients, fits within these guidelines.

Is guacamole kosher?

Yes, guacamole can be kosher. The main ingredients in guacamole are avocados, lime juice, and salt, all of which are naturally kosher. However, to be deemed kosher, it must be prepared following the specific dietary laws of kashrut, so if you’re buying store-bought guacamole, it’s important to check for a kosher certification on the label.

Is guacamole high in cholesterol?

No, guacamole is not high in cholesterol. Avocados, the main ingredient in guacamole, are cholesterol-free. It is worth noting that avocados are high in monounsaturated fats, which can help lower bad cholesterol levels when used in place of saturated and trans fats. According to the American Heart Association, the recommended daily value for total fat is between 55-75 grams based on a 2,000 calorie diet, and a serving of guacamole (about 2 tablespoons) contains around 5 grams of total fat. If you’re concerned about cholesterol, just be mindful of what you pair your guacamole with, as some chips and other additives can contribute to higher cholesterol levels.