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Calories in Guacamole: Protein, Carbs & Fat

Guacamole contains 160 kcal per 100g, with 2.0g of protein, 8.5g of carbohydrates, and 14.2g of fat. A naturally keto-friendly food, thanks to its minimal carbohydrate content. It is suitable for vegans.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.50mg, Calcium 12.0mg, Vitamin C 6.0mg
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Nutritional Overview

Guacamole is a flavouring or condiment used to enhance the taste of dishes. Per 100g serving, it provides 160 kcal of energy, 2.0g of protein, 8.5g of carbohydrates, and 14.2g of fat.

With only 0.7g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving provides 6.7g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Guacamole is suitable for ketogenic (with only 8.5g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Guacamole is 160 kcal per 100g on its own, but the real number is what it adds to your full day. Our nutrition checker shows you that.

Frequently Asked Questions

How many calories are in Guacamole?

Guacamole contains 160 kcal per 100g, which is approximately 8% of the recommended daily intake of 2,000 kcal for an average adult.

Is Guacamole a good source of protein?

Guacamole contains 2.0g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Guacamole low in sugar?

Yes, Guacamole has only 0.7g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Guacamole high in fibre?

Yes, Guacamole provides 6.7g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Guacamole keto-friendly?

Yes, with only 8.5g of carbohydrates per 100g, Guacamole fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Guacamole suitable for vegans?

Yes, Guacamole is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 160 kcal and 2.0g of protein per 100g.

Is Guacamole free from major allergens?

Guacamole does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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