A ripe avocado is very dark green or almost black.
Guacamole is a dip that primarily consists of avocados, lime juice and salt. Some recipes may also call for other ingredients such as tomatoes, garlic, fresh coriander and other seasonings. Guacamole is a common dip for tortilla chips and it may also be a topping for Mexican dishes. You can make guacamole at home and it's also commercially available in the refrigerated section of grocery stores. Guacamole is high in fat because avocados contain an amount of fat that is unusual for a fruit.
Instructions
1. Establish the serving size for guacamole. The website FitDay provides nutritional data for a typical guacamole recipe. The serving size is one cup, or 8 fluid oz. The specific spices in guacamole don't significantly affect its nutritional content.
2. Study the calorie content of guacamole. An 8 oz serving of guacamole contains a total of 368 calories. Fat provides 313 calories, carbohydrates account for 37 calories and protein contributes the remaining 18 calories. This provides 18.4 percent of a daily diet of 2,000 calories (the daily value, or DV).
3. Observe the carbohydrate and protein content in guacamole. It contains 17 g of total carbohydrates per serving, which includes 11 g of dietary fiber. This provides 6 percent of the DV for carbohydrates and 46 percent of the DV for dietary fiber. A serving of guacamole also provides 4.5 g of protein, or 9 percent of the DV for protein.
4. Examine the fat content in guacamole. A serving of guacamole has 34.8 g of fat, including 5.5 g of saturated fat and 29.3 g of saturated fat. This provides 54 percent of the DV for total fat and 28 percent of the DV for saturated fat. Guacamole contains no cholesterol.
5. Inspect the vitamin and mineral content of guacamole. It contains 1,369 mg of potassium per serving, or 39 percent of the DV for potassium. It also has 352 mg of sodium, or 15 percent of the DV for sodium. Significant vitamin content in a serving of guacamole includes 35 percent of the DV for folate, 32 percent of the DV for vitamin B6 and 32 percent of the DV for vitamin C. Additional nutrients in a serving of guacamole include 30 percent of the DV for copper, 28 percent of the DV for vitamin A, 22 percent of the DV for niacin and 22 percent of the DV for magnesium.
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