This crowd-pleasing dip is full of health benefits—just be sure to watch your portion size.  

By Lauren Wicks
Updated: April 11, 2019

Guacamole is the ultimate crowd-pleasing dip, condiment, and snack, whether you’re a keto dieter or avid vegan. It’s rich, creamy, low in saturated fat, and is a good source of several essential nutrients. "But is guacamole actually healthy for you? And how much is too much? Keep reading to learn the proper serving size for guacamole, health benefits, and the best foods to pair with it.

What Are the Ingredients in Guacamole?

How exactly do you make guacamole? Classic homemade guacamole consists of avocados, white onion, jalepeño, cilantro, salt, and sometimes diced tomatoes. Garlic, certain fruits, and other spices can be added as well.

Beware of some of the packaged options out there, however, as some may include additives, added sugar, and excess sodium. Be sure to check the label for minimal ingredients and sodium content if purchasing pre-made guacamole from the grocery store. There’s really no need for a serving of guacamole to contain more than 200mg sodium.

What Is a Healthy Serving Size of Guacamole?

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Considering that a standard serving size of an avocado is only about one-third of the entire fruit, a serving size of guacamole is pretty small. A healthy serving size of guacamole is between 2 tablespoons and 1/4 cup. Any more, and you’re treading into the “too much” territory.  

Here is the nutrition breakdown for a ¼ cup serving size of guacamole:

  • Calories: 109
  • Fat: 10g
  • Sat Fat: 1g
  • Unsat Fat: 8g
  • Mono Fat: 6.5g
  • Poly Fat: 1.2
  • Carbs: 6g
  • Sodium: 165mg
  • Fiber: 165mg
  • Potassium: 10% DV

Avocados boast a wealth of healthy fats, but they are still fats nonetheless and they can quickly become a high-calorie food if consumed in excess. Some guacamole recipes are also made with excess amounts of salt and can be a sneaky source of sodium.

Interested in learning more about portion control?

Health Benefits of Guacamole

Guacamole packs impressive health benefits. From heart-healthy monounsaturated fats to gut-friendly fiber, avocados make guacamole into nutrient-dense condiment.

Potassium is an essential nutrient for regulating blood pressure and balancing the fluids in our body. Since guacamole can often be high in sodium, the potassium in avocados are crucial for preventing bloating and blood pressure maintenance.

Guacamole is also lower in calories than many other dips, sauces, and condiments, making it a healthier choice at a tailgate party or restaurant. However, some guacamole dips may contain mayo or buttermilk, which can add unwanted calories and fat. If you aren’t sure, it’s best to verify the ingredients.

Is Guacamole Good for Weight Loss?

You’re in luck: Guacamole can indeed be a great weight loss snack. While avocado’s high-fat content can cause trouble when consumed in excess, its high fiber content actually promotes satiety and helps keep you full until your next meal. High-fiber foods are linked to weight loss and management, as well as reduced cholesterol, blood pressure, blood sugar, and inflammation.

What to Eat with Guacamole

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Guacamole is an amazingly versatile dip. It’s a blank canvas for whatever you’re craving, whether it’s something spicy, savory, or sweet. Pair guacamole with whole-wheat pita chips and fresh veggies to curb hunger cravings and help you stay full until your next meal. Or try mixing your favorite fruit into a classic guacamole recipe for a sweet bite and extra nutrition. Lastly, don’t be afraid to pile on the hot sauce or sriracha if you like a little heat.