Guacamole calories
Guacamole gives 124 kcal per 100 g. A typical 30 g serving is about 37 kcal, so it's easy to fit into almost any day.
A serving covers about 2% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 29 to 45 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| kcal | 124 | 37 |
| Protein, g | 1.6 | 0.5 |
| Fat, g | 10.7 | 3.2 |
| Carbs, g | 7.9 | 2.4 |
| Fiber, g | 5.1 | 1.5 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 15 g | 19 kcal | 15-23 | 580 |
| 1 · 30 g | 37 kcal | 29-45 | 1,200 |
| 1½ · 45 g | 56 kcal | 44-68 | 1,700 |
| 2 · 60 g | 74 kcal | 58-91 | 2,300 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 1,200 steps, or 9 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Salsa | 29 | 10 kcal / 36 g | 1.5 g |
| Soy sauce | 53 | 8 kcal / 16 g | 8.1 g |
| Mustard | 60 | 3 kcal / 5 g | 4.0 g |
| Ketchup | 101 | 17 kcal / 17 g | 1.0 g |
| Guacamole | 124 | 37 kcal / 30 g | 1.6 g |
| Italian dressing | 240 | 36 kcal / 15 g | 0.4 g |
| Maple syrup | 260 | 52 kcal / 20 g | 0.0 g |
| Jam | 278 | 56 kcal / 20 g | 0.4 g |
| Honey | 304 | 64 kcal / 21 g | 0.3 g |
Lightest in this group per 100 g: Salsa.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
| Ingredient (USDA entry) | Grams |
|---|---|
| Avocados, raw, California | 272 |
| Tomatoes, red, ripe, raw, year round average | 60 |
| Onions, raw | 40 |
| Lime juice, raw | 15 |
| Coriander (cilantro) leaves, raw | 4 |
| Salt, table | 2 |
The ±22% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in guacamole?
Guacamole has about 124 kcal per 100 g. A typical 30 g serving is about 37 kcal, and realistically anywhere from 29 to 45 kcal depending on the recipe and portion.
How much protein is in guacamole?
1.6 g of protein per 100 g, or about 0.5 g in a 30 g serving.
Your plate isn't a lab sample
Snap your own guacamole and Kalorea estimates what's actually on your plate, with a range and macros.