2 tablespoon (medium) of Guacamole Sauce (30 g) has 42 calories. That works out to 140 calories per 100 g. It contains 2.4 g of carbs, 0.6 g of protein, 3.3 g of fat and 1.5 g of fiber. Its 0.3 mg of B5 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Guacamole Sauce?

Guacamole Sauce is a Mexican-style avocado dip, usually made by mashing ripe avocado with tomato, onion, lime juice and cilantro. It is often left a little chunky, so the creamy avocado contrasts with the crisp bits of vegetables and herbs; some versions are smoother or include extra seasonings.

Serve it with tortilla chips, tacos or burritos, or alongside grilled food. It also works well spread on toast or tucked into a sandwich. Avocado makes it relatively rich in fat and a useful source of fibre, while it contains little protein; a 100 g serving has 5 g of fibre. For a lighter snack, use cucumber, pepper or carrot sticks for dipping instead of chips.

Guacamole Sauce Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

· 3% DV

Protein

· 4% DV

Fat

11g

· 14% DV

Fiber

· 18% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 23% · Protein 6% · Fat 71%

Guacamole Sauce Vitamins & Minerals

Vitamins

1mg · 20% DV

Vitamin K

21µg · 18% DV

Folate

60µg · 15% DV

Vitamin E

2.1mg · 14% DV

Minerals

Potassium ⭐

370mg · 11% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

Magnesium

30mg · 7% DV

How Nutritious Is Guacamole Sauce?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

54/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Guacamole Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Guacamole Sauce

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Guacamole Sauce Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Guacamole Sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Guacamole Sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Guacamole Sauce Fat Profile

SATURATED

1.8g

MONOUNSATURATED

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Guacamole Sauce

🥑vs🧴

Guacamole Sauce vs Hawthorn Vinegar122 kcal more per 100 g

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Guacamole Sauce vs Tantuni70 kcal fewer per 100 g

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Guacamole Sauce vs Chicken Wrap55 kcal fewer per 100 g

→🥑vs🍫

Guacamole Sauce vs Protein Bar210 kcal fewer per 100 g

→

Foods Similar to Guacamole Sauce

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Guacamole Sauce

What is Guacamole Sauce made of?

Guacamole Sauce is usually made from mashed avocado mixed with tomato, onion, lime juice and cilantro. Some recipes add garlic, chilli or salt, and the finished sauce can be smooth or left slightly chunky.

How do you make Guacamole Sauce?

Mash ripe avocado with a fork, then fold in chopped tomato, onion, cilantro and lime juice to make Guacamole Sauce. Leave some avocado pieces for a chunkier texture, and add chilli or salt to taste.

Is Guacamole Sauce the same as guacamole?

Guacamole Sauce is a saucier, often more finely blended version of guacamole. The names are sometimes used interchangeably, but traditional guacamole is commonly served as a chunky avocado dip, while a sauce may be thinned or blended for pouring.

What do you eat Guacamole Sauce with?

Guacamole Sauce is commonly served with tortilla chips, tacos, burritos and quesadillas. It also works as a spread in sandwiches or wraps, or as a cool topping for grilled vegetables and meats.

How do you stop Guacamole Sauce from turning brown?

Limit Guacamole Sauce’s contact with air to slow browning. Stir in lime juice, press food wrap directly against the surface, and seal it in an airtight container; the top may still darken slightly, but can be stirred before serving if otherwise fresh.

How long does Guacamole Sauce last in the fridge?

Fresh Guacamole Sauce is best eaten within one to two days when kept covered in the refrigerator. Discard it if it develops mold, an unpleasant smell or an unusual texture rather than tasting it to check.

Can you freeze Guacamole Sauce?

Yes, Guacamole Sauce can be frozen in an airtight container, though thawing may make it watery or softer. Thaw it in the refrigerator and stir well; the changed texture is usually better suited to wraps or sandwiches than to dipping.

Is Guacamole Sauce spicy?

Guacamole Sauce is not necessarily spicy; avocado, tomato, onion, lime and cilantro make a mild version. Chilli is an optional addition, so check the ingredients or ask how it is prepared if you want to avoid heat.

Can you use Guacamole Sauce instead of sour cream?

Yes, Guacamole Sauce can replace sour cream as a creamy topping for tacos, baked potatoes or bowls. It has a distinct avocado-and-lime flavor, so it will change the taste rather than act as a neutral substitute.

Can you heat Guacamole Sauce?

Guacamole Sauce is usually served cold or at room temperature, not cooked. High heat can dull its fresh lime and cilantro flavors and change its texture, so add it to hot food just before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026