Guacamole
Classic guacamole with ripe avocados, lime, red onion, tomato, jalapeño and cilantro, mashed by hand in 10 minutes. About 6 g of carbohydrate per ⅓ cup.
One serving
One serving is ⅓ cup (makes about 2½ cups). Prep 10 min · Cook 0 min.
Steps
Halve the avocados, remove the pits and scoop the flesh into a glass bowl.
Add the lime juice and salt and mash with a fork, leaving some chunks.
AI-generated illustrative image. Fold in the red onion, jalapeño, tomato and cilantro.
Taste, adjust the lime and salt, and serve right away.
On the plate
A dip, not a plate section. A third of a cup adds about 6 g of carbohydrate; serve it with raw vegetables and count chips separately.
Nutrition
| Nutrient | Per serving (1/8 of recipe) |
|---|---|
| Calories (kcal) | 92 |
| Total carbohydrate | 6 g |
| Dietary fiber | 4 g |
| Total sugars | <1 g |
| Protein | 1 g |
| Total fat | 8 g |
| Saturated fat | 1 g |
| Sodium | 105 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| avocados Avocado, Hass | 410 g | 35.4 g | “Avocados, raw, California”, USDA SR Legacy, FDC ID 171706 |
| lime juice Lime juice | 30 g | 2.5 g | “Lime juice, raw”, USDA SR Legacy, FDC ID 168156 |
| red onion Onion, raw | 40 g | 3.7 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
| jalapeño Jalapeño, raw | 14 g | <1 g | “Peppers, jalapeno, raw”, USDA SR Legacy, FDC ID 168576 |
| tomato Tomato, raw | 120 g | 4.7 g | “Tomatoes, red, ripe, raw, year round average”, USDA SR Legacy, FDC ID 170457 |
| cilantro Cilantro, fresh | 8 g | <1 g | “Coriander (cilantro) leaves, raw”, USDA SR Legacy, FDC ID 169997 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: cilantro (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Milder
- Leave out the jalapeño, or remove all its seeds and ribs.
Storage
Press plastic wrap directly onto the surface and refrigerate up to 1 day.
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/guacamole. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about guacamole.
How many carbohydrates are in guacamole?
About 6 g per ⅓ cup, with 4 g of fiber. Tortilla chips add more, so count them separately or serve it with raw vegetables.
How do you keep guacamole from turning brown?
Lime juice and plastic wrap pressed onto the surface keep the air away.
How was this recipe?
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