Recipes · Mexican · Appetizers
Guacamole
One serving has 139 kcal and 2 g protein, and at least a fifth of a woman's daily need of vitamin K (26%). Ready in 15 minutes.
- Cooking: 15 min
- Makes: 1 serving (141 g)
- Difficulty: Easy
- Diets: Vegetarian, Vegan, Organic
Ingredients
- 75 g Avocado, raw
- 8.3 g Lime juice, raw
- 0.5 g Salt, table
- 40 g ROMA DICED TOMATOES, ROMA
- 13.3 g Onions, raw
- 2.5 g Cilantro, raw
- 0.8 g Garlic, raw
- 0.1 g Spices, pepper, red or cayenne
Method
- Prepare Avocados: In a medium bowl, mash the avocados using a fork or potato masher until you reach your desired consistency.
- Mix Base Ingredients: Add the lime juice and salt to the mashed avocados. Stir until well combined, ensuring the lime juice is evenly distributed.
- Incorporate Vegetables: Gently fold in the diced tomatoes, diced onion, chopped cilantro, and minced garlic. Stir until all ingredients are evenly mixed.
- Seasoning: Add a pinch of ground cayenne pepper if desired. Adjust seasoning to taste.
- Serve or Chill: Serve immediately for the freshest taste, or cover and refrigerate for 1 hour to allow flavors to meld together.
- Storage Tips: To store, transfer the guacamole to an airtight container, press a layer of plastic wrap directly onto the surface to minimize air exposure, and refrigerate for up to 2 days. Alternatively, freeze the guacamole in serving-size portions for up to 3 months.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 139 kcal | 7% |
| Carbohydrates | 10.5 g | |
| Water | 77.3 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 2.1 g | 4% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0 g | |
| Histidine | 0 g | |
| Fat | 11 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 30.6 mg | 3% |
| Copper | 0.16 mg | 18% |
| Iron | 0.84 mg | 5% |
| Magnesium | 24.6 mg | 8% |
| Manganese | 0 mg | 0% |
| Phosphorus | 47.3 mg | 7% |
| Potassium | 497 mg | 11% |
| Selenium | 0.42 µg | 1% |
| Sodium | 242 mg | |
| Zinc | 0.53 mg | 7% |
| Thiamin (vitamin B1) | 0.06 mg | 5% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 1.4 mg | 10% |
| Pantothenic acid (vitamin B5) | 0.01 mg | 0% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 65.8 µg | 16% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 12.4 mg | 3% |
| Vitamin A | 15.9 µg | 2% |
| Vitamin C | 11.9 mg | 16% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 23.7 µg | 26% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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