Guacamole
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 144 cal. | (7 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 16.6 μg | (28 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.4 mg | (12 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 684 mg | (17 %) | ||
| Calcium | 22 mg | (2 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 7 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 ripe Avocados
- 2 shallots
- 1 chili pepper
- 2 Tomatoes
- Lime juice
- salt
- freshly ground peppers
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.
