Prepared foods
Guacamole
Per 100 g (3.5 oz), guacamole combines 6.5 g of fiber with 155 kcal, a low energy density.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Low energy density: 155 kcal/100 g | +1 |
| Protein: 1.3 g/100 kcal | 0 |
| Fiber: 4.2 g/100 kcal | +2 |
| Solid food with 73.0 g of water | +1 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 9 primary
- Data
- USDA FDC 2709307
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 93 kcal per serving
- 155 kcal per 100 g (3.5 oz)
- Protein
- 1.2 g per serving
- 2 g per 100 g (3.5 oz)
- Carbohydrates
- 5.1 g per serving
- 8.5 g per 100 g (3.5 oz)
- of which sugars
- 0.4 g per serving
- 0.7 g per 100 g (3.5 oz)
- Fiber
- 3.9 g per serving
- 6.5 g per 100 g (3.5 oz)
- Fat
- 8.5 g per serving
- 14.2 g per 100 g (3.5 oz)
- of which saturated
- 1.2 g per serving
- 2.1 g per 100 g (3.5 oz)
- Water
- 43.8 g per serving
- 73 g per 100 g (3.5 oz)
Source: USDA FoodData Central (FNDDS 2021-2023): Guacamole, NFS (FDC ID 2709307), accessed September 23, 2026.
A typical 60 g (2 oz) serving provides about 93 kcal, 1.2 g of protein, and 3.9 g of fiber.
What it is and how to eat it
The Dictionary of the Spanish Language defines guacamole as a thick sauce of ground or chopped avocado to which onion, tomato and green chili are added, and records that in Argentina, Chile, Peru and Uruguay the avocado is called palta. This page uses USDA's guacamole, which is almost all avocado (97%) with a little onion, lemon juice and salt, and has 155 kcal, 1.95 g of protein, 6.5 g of fiber and 14.18 g of fat per 100 g; with tomato, chili or cilantro, as in many recipes, the figures change somewhat.
A 60 g (2.1 oz) serving, about four of the 15 g tablespoons USDA uses to measure it, provides 93 kcal, 3.9 g of fiber and 8.5 g of fat but only 1.2 g of protein, so it goes with protein rather than replacing it. The 2025 nutrition advisory on GLP-1 therapy notes that foods high in protein or fat can further slow gastric emptying and suggests avoiding fatty foods in the first few days of treatment, so in those days one or two tablespoons may be enough. It goes well with chicken, eggs or beans, and with cucumber or carrot sticks and a few tortilla chips the serving goes further than with a plateful of chips.
What the evidence says
According to USDA, 9.48 g of its 14.18 g of fat per 100 g are monounsaturated and only 2.06 g saturated, almost the same profile as raw avocado (9.8 g and 2.13 g out of 14.7 g), and the WHO lists avocado among the sources of unsaturated fat, which is preferable to saturated fat. With USDA's reference recipe, unsaturated fatty acids make up 85% of total fatty acids and supply about 65% of its energy, so it meets the "high unsaturated fat" conditions (at least 70% of the fatty acids and more than 20% of the energy) the EU requires for the authorized claim "Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels [MUFA and PUFA are unsaturated fats]" (Regulations (EC) No 1924/2006 and (EU) No 432/2012). With the same recipe, its 6.5 g of fiber per 100 g exceed the 6 g for "high fibre", and it has 344 mg of sodium per 100 g, about 206 mg per serving, a tenth of the 2,000 mg a day the WHO recommends not exceeding.
Satiety
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
What to keep in mind on a GLP-1 medication
Frequently asked questions about guacamole
How much protein is in a 60 g (2 oz) serving of guacamole?
100 g (3.5 oz) of guacamole has 2 g of protein. A typical 60 g (2 oz) serving has about 1.2 g of protein. That is 1.3 g of protein per 100 kcal.
How many calories does a 60 g (2 oz) serving of guacamole have?
100 g (3.5 oz) of guacamole has 155 kcal. A typical 60 g (2 oz) serving has about 93 kcal. That is a low energy density.
Does guacamole have fiber?
100 g (3.5 oz) of guacamole has 6.5 g of fiber. A typical 60 g (2 oz) serving has about 3.9 g of fiber. It carries our “High in fiber” tag.
Is guacamole filling?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 1 (low energy density: 155 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 2 (fiber: 4.2 g/100 kcal) + 1 (solid food with 73.0 g of water) = 5. It is an estimate based on its composition, not a measurement in people.
What should I know about guacamole on a GLP-1 medication?
Based on our tags, this is what matters about guacamole on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.
What counts as a normal serving of guacamole?
We use 60 g (2 oz) as a typical serving. That amount provides about 93 kcal, 1.2 g of protein, and 3.9 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Guacamole, NFS (FDC ID 2709307).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "guacamole" (in Spanish).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "palta" (in Spanish).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Avocados, raw, all commercial varieties (FDC ID 171705).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- InstitutionWorld Health Organization.Healthy diet (fact sheet, section on fats).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- InstitutionWorld Health Organization.Sodium reduction.accessed .