Calories in Guacamole: Nutrition Facts & Serving Sizes
Per 1/4 cup (57g)
Per 100g
Source: Web research, March 2026.
Guacamole delivers 160 calories per 100g, with the majority of those calories coming from healthy fats. A standard 2 tablespoon (30g) serving is just 48 calories with 4.4g of fat, 2g of fiber, and only 0.4g of sugar. The fat is predominantly monounsaturated (9.8g per 100g), the same type found in olive oil and linked to improved cholesterol and reduced inflammation. Guacamole provides 485mg of potassium per 100g and 81mcg of folate per 100g. The 6.6g of dietary fiber per 100g is high for a dip, supporting digestion and keeping hunger in check. Made primarily from avocado with lime juice, cilantro, and onion, guacamole is one of the few condiments that adds nutritional value to your meal rather than just calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 2 tbsp (30g) | 48 | 0.6g | 2.6g | 4.4g | 2g |
| 1/4 cup (57g) | 91.2 | 1.1g | 4.8g | 8.4g | 3.8g |
| 100g | 160 | 2g | 8.5g | 14.8g | 6.6g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 160 | 8% |
| Protein | 2g | 4% |
| Total Fat | 14.8g | 19% |
| Saturated Fat | 2.1g | 11% |
| Total Carbohydrates | 8.5g | 3% |
| Dietary Fiber | 6.6g | 24% |
| Sugars | 1.2g | 2% |
| Sodium | 375mg | 16% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.1g | 1% |
| Calcium | 12mg | 1% |
| Iron | 0.5mg | 3% |
| Potassium | 485mg | 10% |
| Vitamin A | 7mcg | 1% |
| Vitamin C | 10.4mg | 12% |
| Vitamin B6 | 0.3mg | 18% |
| Magnesium | 29mg | 7% |
| Phosphorus | 52mg | 4% |
| Zinc | 0.6mg | 5% |
| Selenium | 0.4mcg | 1% |
| Folate | 81mcg | 20% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 1.7mg | 11% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Guacamole
Guacamole is built around avocado, which makes it one of the most nutrient-dense condiments you can add to a meal. The fat profile is where it really shines: 9.8g of monounsaturated fat per 100g is associated with improved LDL cholesterol levels, reduced inflammation, and better cardiovascular health. These are the same fats found in olive oil that get constant praise in research on heart health.
Potassium is abundant in guacamole at 485mg per 100g, which supports muscle contractions, nerve signaling, and electrolyte balance during and after training. Many people are chronically under-consuming potassium, and guacamole is an easy and tasty way to close that gap.
Folate at 81mcg per 100g is relevant for cell division, DNA repair, and red blood cell production. It is particularly important during periods of high physical stress and recovery. Combined with vitamin E (2mg per 100g) and vitamin K (21mcg per 100g), guacamole provides a range of fat-soluble nutrients that support overall health.
The fiber content (6.6g per 100g) slows digestion, blunts blood sugar spikes from other foods eaten alongside it, and supports gut health.
Dietary Considerations
Guacamole is vegan, gluten-free, and dairy-free, fitting nearly every dietary framework. For keto, it fits well due to its high fat and fiber content, though the 8.5g of carbs per 100g should be counted toward daily limits. A standard 2 tbsp serving has only 2.6g of net carbs (subtracting fiber), making it keto-compatible in moderate portions. For weight loss, guacamole is a nutrient-dense fat source that adds satiety without spiking blood sugar. Paleo and whole30 diets include it freely. Watch sodium if eating large portions (375mg per 100g), as it can add up if you are managing salt intake.
Daily Intake (100g)
100g of guacamole provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in guacamole?
Guacamole has 160 calories per 100g. A standard 2 tablespoon (30g) serving contains 48 calories. A quarter cup (57g) serving is about 91 calories. Calories can vary based on recipe since some versions add sour cream or additional ingredients.
Is guacamole good for weight loss?
Guacamole can support weight loss when portioned correctly. The high fiber (6.6g per 100g) and healthy fat content increase satiety, helping you eat less overall. The 2 tbsp serving is only 48 calories and provides 2g of fiber. The issue is portion control since the calories add up quickly if you go heavy on the dip.
How much protein in guacamole?
Guacamole contains 2g of protein per 100g, or about 0.6g per 2 tablespoon serving. It is not a meaningful protein source, but it contributes healthy fats and fiber that complement high-protein foods like chicken, steak, or eggs.
Is guacamole keto-friendly?
Yes, guacamole is keto-friendly in moderate portions. It has 8.5g of total carbs per 100g, but 6.6g of that is fiber, leaving only 1.9g of net carbs per 100g. A 2 tablespoon serving has approximately 0.6g of net carbs, making it easy to fit into ketogenic macros.
Is guacamole healthy?
Yes, guacamole is one of the more nutritious condiments available. It is rich in monounsaturated fats, potassium, folate, fiber, and vitamins E and K. The fat profile is similar to olive oil and is associated with cardiovascular health benefits. The main consideration is calorie density from fat, so portion control matters.
How does guacamole compare to salsa for calories?
Guacamole has significantly more calories than salsa. Guacamole runs 160 calories per 100g versus salsa at around 36 calories per 100g. However, guacamole provides much more fiber, healthy fats, and potassium. If your only goal is minimal calories, salsa wins. If you want a more nutritious dip that keeps you full, guacamole is the better choice.
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