Guacamole

Guacamole is a fun and tasty way to eat avocado, and when you make it fresh you can always adjust flavors to taste. For example, don’t like cilantro? Leave it out and add parsley instead. This is a basic recipe, and you can dress it up with any combination of onions, tomatoes, garlic, and jalapeno according to what you like best.

Featured Ingredients

Avocados deliver at least 10% or more of the daily value of 11 different nutrients per 1/4 cup serving (or 1/2 an avocado)! They are rich in the monounsaturated fat oleic acid, which is considered highly cardioprotective, in addition to being linked with numerous other health benefits.

Whether you love or hate cilantro depends on what version of the OR6A2 gene you have.  This is a gene that codes olfactory receptor proteins, enhancing sensitivity to certain chemicals.  If you are one of the unlucky ~ 3-21% of people who have a strong negative reaction to cilantro, crushing the leaves may help relieve the issue.

California Avocado Nutrients

Cilantro Nutrients

Guacamole

Nutrivore Score: 260

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6

Calories 108kcal

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Ingredients

• 2 small avocado
• 1/2 cup cilantro finely chopped
• 1 tablespoon lime juice
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Instructions

• Cut the avocados in half and scoop the flesh into a bowl.
• Add the remaining ingredients, mash with a fork to mix thoroughly, and serve.

Nutrition

Nutrition Facts

Guacamole

Amount per Serving

Calories

108

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

7

g

Sodium

 

199

mg

9

%

Potassium

 

336

mg

10

%

Carbohydrates

 

6

g

2

%

Fiber

 

5

g

21

%

Sugar

 

0.5

g

1

%

Protein

 

1

g

2

%

Vitamin A

 

189

IU

4

%

Vitamin C

 

8

mg

10

%

Calcium

 

10

mg

1

%

Iron

 

0.4

mg

2

%

* Percent Daily Values are based on a 2000 calorie diet.