Calories in guacamole
Plain. 155 kcal (649 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Guacamole is mashed avocado, typically seasoned with lime, onion, chilli and salt, and it has 155 kcal (649 kJ) per 100 g. Most of that energy comes from fat, about 14 g per 100 g, and two-thirds of that fat is monounsaturated. It is also high in fibre for a dip, at 6.5 g per 100 g, and supplies potassium and folate.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 30 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 47 kcal | – |
| Energy | 195 kJ | – |
| Protein | 0.6 g | 1% |
| Total fat | 4.3 g | 5% |
| Saturated | 0.62 g | 3% |
| Monounsaturated | 2.84 g | – |
| Polyunsaturated | 0.53 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 2.5 g | <1% |
| Sugars | 0.22 g | – |
| Fibre | 2 g | 7% |
| Water | 21.9 g | – |
| Vitamins | ||
| Vitamin A | 2.1 µg | <1% |
| Vitamin C | 3.1 mg | 3% |
| Vitamin E | 0.6 mg | 4% |
| Vitamin K | 6.1 µg | 5% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.038 mg | 3% |
| Niacin (B3) | 0.5 mg | 3% |
| Vitamin B6 | 0.075 mg | 4% |
| Folate | 23.7 µg | 6% |
| Choline | 4.2 mg | <1% |
| Minerals | ||
| Calcium | 3.6 mg | <1% |
| Iron | 0.162 mg | <1% |
| Magnesium | 8.4 mg | 2% |
| Phosphorus | 15.3 mg | 1% |
| Potassium | 141.6 mg | 3% |
| Sodium | 103.2 mg | 4% |
| Zinc | 0.186 mg | 2% |
| Copper | 0.055 mg | 6% |
| Selenium | 0.12 µg | <1% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 2 tbsp | 30 | 46 | 195 | 0.6 | 2.5 | 4.3 |
| 1 tbsp | 15 | 23 | 97 | 0.3 | 1.3 | 2.1 |
| 1 individual cup | 70 | 108 | 454 | 1.4 | 5.9 | 9.9 |
Things worth knowing
- Two tablespoons (30 g) have about 46 kcal (195 kJ), a single tablespoon about 23 kcal (97 kJ), and a 70 g individual cup about 108 kcal (454 kJ).
- Guacamole is mostly avocado, which has about 160 kcal per 100 g. The big difference is salt: plain avocado has about 7 mg of sodium per 100 g, guacamole about 344 mg.
- Shop-bought dips labelled guacamole sometimes include sour cream, mayonnaise or fillers, which change the energy and fat profile. The ingredient list shows how much avocado is actually in the tub.
- The chips usually carry more energy than the dip: about 10 tortilla chips (28 g) have around 134 kcal, nearly three times the 46 kcal in two tablespoons of guacamole.
Converting these figures
One 2 tbsp of guacamole is 46 kcal, which is 195 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 154 g of guacamole to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
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Source: USDA FoodData Central, FNDDS 63409010. Values are averages; individual samples vary with variety, growing conditions, and preparation.