Guacamole

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Guacamole
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
144
calories
Calories

Healthy, because

Even smarter

Nutritional values

The avocados that make up the base of guacamole are packed with minerals like potassium as well as heart-healthy monounsaturated fatty acids.

Instead of tortilla chips, serve this guacamole with vegetables like carrot sticks and brocolli florets.

1 serving contains
(Percentage of daily recommendation)
Calorie144 cal.(7 %)
Protein2 g(2 %)
Fat13 g(11 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage4.8 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K16.6 μg(28 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.3 mg(21 %)
Folate36 μg(12 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium684 mg(17 %)
Calcium22 mg(2 %)
Magnesium31 mg(10 %)
Iron0.7 mg(5 %)
Iodine4 μg(2 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.8 g
Uric acid7 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
2 ripe Avocados
2 shallots
1 chili pepper
2 Tomatoes
Lime juice
salt
freshly ground peppers
How healthy are the main ingredients?
AvocadoshallotTomatosalt

Preparation steps

1.

Scald tomatoes, peel, remove seeds and cut into small cubes. Peel shallots and finely dice.

2.

Finely chop chile pepper.

3.

Slice avocados in half lengthwise, then remove the pit. Scoop out flesh and cube if desired.

4.

Mash avocado with a fork, mix thoroughly with lime juice, shallots, chile pepper and tomatoes. Season with salt and pepper and return to avocado shell to serve (if desired). Serve with tortilla chips.

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