Recipes · Mexican · Appetizers
Guacamole
One serving has 268 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin K (53%), pantothenic acid (46%), vitamin C (43%), pyridoxine (40%), fiber (38%) and folate (37%). Ready in 10 minutes.
- Preparation: 10 min
- Makes: 1 serving (218 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 150 g Avocado
- 10 g Lime juice
- 15 g Onion
- 30 g Tomatoes
- 8 g Jalapeño
- 4 g Cilantro
- 1 g Salt
Method
- Mash the avocado with the lime juice and salt, leaving some texture.
- Stir in the finely chopped onion, tomato, jalapeño and cilantro.
- Taste, adjust the salt and lime, and serve straight away.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 268 kcal | 13% |
| Carbohydrates | 17 g | |
| Water | 170 mL | |
| Fiber | 11.2 g | 38% |
| Protein | 3.6 g | 7% |
| Tryptophan | 0.04 g | |
| Threonine | 0.12 g | |
| Isoleucine | 0.13 g | |
| Leucine | 0.22 g | |
| Lysine | 0.21 g | |
| Methionine | 0.06 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.16 g | |
| Tyrosine | 0.08 g | |
| Valine | 0.17 g | |
| Histidine | 0.08 g | |
| Fat | 23.3 g | |
| Monounsaturated | 14.7 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 3.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 31.2 mg | 3% |
| Copper | 0.29 mg | 32% |
| Iron | 1.1 mg | 6% |
| Magnesium | 51.4 mg | 17% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 98 mg | 14% |
| Potassium | 906 mg | 19% |
| Selenium | 0.75 µg | 1% |
| Sodium | 404 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 46% |
| Pyridoxine (vitamin B6) | 0.52 mg | 40% |
| Folate (vitamin B9) | 146 µg | 37% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 25.9 mg | 6% |
| Vitamin A | 41.1 µg | 6% |
| Vitamin C | 32 mg | 43% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.5 mg | 24% |
| Vitamin K | 47.9 µg | 53% |
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
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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