Quick Calorie Cuts: Guilt-Free Guacamole!


By: , SparkPeople Blogger

Guacamole is my indulgence when I go out for Mexican.

I can bypass the queso dip, the fried foods and the gooey sopapillas for dessert. But that green stuff has my name written all over it.

Guacamole is rich--one serving has about 150 calories and more than 13 grams of fatóbut most of the fat is the heart-healthy monounsaturated kind. And you get a hearty dose of fiber: 5.9 grams, or about 20% of your recommended daily fiber intake.

That said, two of my favorite Mexican restaurants make it even easier for me to dig in. One serves slices of cucumber, jicama and celery; the other incorporates veggies in the guacamole. I love both ideas. In the latter, the avocado is mashed until creamy and coats the vegetables. It's more like an avocado salsa than what we Americans think of as guacamole.

Here are two slimmed-down guacamole recipes. Try yours chunky or smooth, at 80 calories a serving and 6 grams of fat!

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    My "guac" is made up with garlic powder, a little Pace, and hot pepper flakes thrown in to spice it up! - 9/30/2012   9:37:46 AM
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    my guac is usually avacado, a pinch of garlic powder, a squeeze of lemon or lime, and a couple tbsp of salsa. - 7/26/2012   2:28:34 PM
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    I love avocados. They are tasty sliced with a salad or mashed to make a pure avocado dip. - 6/2/2012   12:38:22 AM
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    Guacamole is a staple here in San Antonio. I grew up on it but never had it the way it was prepared at our church potluck the other night. The woman chopped or blended 1 pound of tomatillos, drained off the liquid, then added 4 large avacados (it served a large group of people), finely chopped onion to taste and 1 bunch of cilantro. It had a tart, taste from the tomatillos. Plus the tomatillos added little if any fat, some fiber and few calories. This was a group of Guac lovers and they loved it! - 8/23/2010   5:43:18 PM
    Recipes are great, but avocado is an extremely healthy food so there's no need to feel one shouldn't be eating it or has to lighten it up, but it does have to be considered fat in the diet (not a vegetable) and if on a calorie controlled diet, one needs to log the calories. It is highly satiating and if one eats a whole, half or quarter avocado in some form, one is not going to be hungry for additional calories so it all works out, just has to be logged.

    My personal guacamole recipe (I have never heard it called avocado salsa, guacamole is actually a "salad" that is commonly served in my part of the country and now all parts of the country as a side dish with dippers or as a topping) is simply to coarsely mash a whole or half avocado and add picante sauce, sometimes with chopped tomatoes, and eat using original Triscuits as "chips."

    Sometimes on the go I like the little 100 calorie packs of Wholly Guacamole, which can be found in some groceries and Wally World as well. It is fresh tasting and seasoned with a little vinegar and spices, yet shelf stable if refrigerated. They have it in larger packs as well and are now starting to sell Wholly Salsa, which doesn't interest me as I make my own or just eat some of whatever is in the restaurant I'm in.

    Avocado is loaded with healthy monounsaturated fats; and a great choice for a way to spend healthy fat calories. - 11/11/2009   10:01:23 AM
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    Try guacamole with finely chopped cabbage with a twist of lemon. Hmmmmmmmmmmmmmmmmmmmm!!!! - 11/2/2009   2:30:35 PM
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    I learned to eat guacamole on burgers instead of mayo - it works with just plain avocados too. - 9/7/2009   8:39:51 PM
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    I love avocados!

    I tend to have issues hitting my fat grams (I know, poor me, right?) on my vegan diet so I actually usually need to eat half a Haas a day to meet my requirements. I'm in heaven! I dice it in salads, pop slices on top of my sloppy joes and eat it out of the shell. Mmm.

    If I were to have to choose a favorite fruit to eat forever, avocados would win. Mushrooms win for veggie.

    I feel so much better eating half an avocado a day.
    And my skin/hair look great! - 6/17/2009   3:48:22 PM
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    I like to add a little fat free sour cream, onions, tomatoes and cilantro to mine! Creamy and tasty!! - 6/9/2009   3:02:55 PM
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    I mixed 1/2 avocado with 1/2 cup of cottage cheese and 2 T of fresh salsa and 1T of chipotle salsa and cilantro!!! It is super yummy with chips, veggies or in a wrap!!! - 5/29/2009   1:51:13 PM
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    will be trying these. I love avocados. i'm gonna try this after I find some great low fat multi-grain chips to dip in 'em or i guess other VEGGIES. thanks for the tips. - 4/30/2009   12:11:24 AM
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    I love LOVE Guacamole! will definitely be trying the "Veggie-licious Guacamole" recipe :) if I may ask, does anyone know how often is "ok" to have it? :) - 3/17/2009   5:12:18 AM
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    I love guacamole, but did assume that it was bad for you. Now it's just the chips that are still killing me. - 3/11/2009   10:47:24 AM
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    Love avocado, but didn't know it was the good fat. So they're back in my diet! Great article! - 3/5/2009   12:43:12 AM
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    Don't care for the avacado. - 3/4/2009   7:15:59 PM
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    I'm basically following the Flat Belly Diet, which encourages the addition of controlled portions of mono-saturated fats at each meal. As such avocados have become a mainstay of my daily fare, along with nuts, olives, nut and olive oils. Interestingly, I seem to be losing weight at a slightly faster clip than when I avoided these fats; I'm currently averaging about 1lb/week versus .5lb/week on a diet that minimized all fats. - 3/4/2009   1:38:08 PM
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    I love the Avacado so now I am growing one in my back yard.
    I should have Avacardos in 2 yrs time - 2/18/2009   7:11:51 PM
    Had my first yesterdaay. Mixed it with picote sauce onions and put on organic taco chips - 2/6/2009   4:22:58 PM
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    We have lots of avocados where I live in PR. This is a recipe I'll surely try. Thanks - 2/1/2009   11:10:12 AM
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    I love avocados, Guacomole - It is soooo good. My favorite is avocado chunks, tomatoes, onions, cliantro and lots of jalapenos. Yum.... And I love them sliced on a salad. - 1/28/2009   11:48:15 AM
    Oh yeah, LOVE the Avocado! I 'do' a basic 'chunky' style of chopping them up with tomatoes and onions and scooping it on ANYTHING that even remotely resembles a 'need' LOL!! - 1/17/2009   2:56:50 PM
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    Sounds great!!! - 1/11/2009   11:38:38 PM
    I tried guacamole in my Spanish class in high school and really liked it. But I've been afraid to try it again. Not sure why. So I marked the smooth recipe you posted and will give it another shot. Thanks!! - 1/8/2009   8:03:06 PM
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    My favorite restaurant puts in orange and lemon juices along with cilantro and jalepeno. It's amazing! - 1/8/2009   4:40:29 PM
    I think Advacodos get a bad rap. I think their better to eat than other dips. Yum !! - 1/7/2009   1:05:55 PM
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    I love avocados. I used to hate them. Weird, huh? Seriously, I think I need to check out the mock-guac recipe though. Does it taste "real"? - 1/5/2009   11:20:13 PM
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    Sounds yummy! - 11/24/2008   6:03:29 PM
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    I love guacamole. Needed a better recipe. Thanks! - 11/24/2008   9:19:38 AM
    Thanks for the tip. My son loves avacados and I always tend to stay away from them. Now - we can both enjoy!! :-) - 11/24/2008   8:42:21 AM
    I'm allergic to avacados - blow up like a balloon and spend time in the emergency room. - 11/22/2008   9:36:57 PM
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    avocados are great when cut into bite sized pieces. I then add a few cut in half cherry or grape tomatoes I squeeze a little bit of their juice out and toss it all together. - 11/21/2008   10:47:28 AM
    I love avocados!
    I prefer to cut them up in chunks.... and add them to a huge salad for lunch once a week. - 11/21/2008   6:40:25 AM
    Why would I give up avocados in moderation; they have great nutrients and are a good bang for the calorie buck. I can only speak for me, but when I demonize a food, especially a nutritious one, I just want to rebell and overdo. Would I give up extra virgin olive oil; the answer for me (and I realize we're all different) is a resounding "no"! - 10/29/2008   12:56:29 AM
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    Has anyone tried either skipping the avocados altogether ( I know, I know hard to do!)...

    I read in a magazine about a recipe for "Mock Guac", instead of avocados, they use frozen peas?

    I wonder if you took only one avocado and 2 cups of peas if that would lower the calorie content.... - 10/27/2008   4:49:36 PM
    I think making a lower cal dip is the easier part. The tough part is finding something satisfyingly crunchy to dip into the guac that doesn't kill me on calories! - 10/22/2008   11:09:36 AM
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    I love gucamole too! Thanks for teaching me how to save some calories.... - 10/21/2008   8:56:09 PM
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    sometimes when i want gauc. I just cut up the avacado in chunks and toss it on top of my food with a little salsa - 10/11/2008   3:56:44 PM
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    One of the major brands my grocery carries, Holy Guacamole I believe, carries not only a regular size but also a size which contains 3 100 calorie packs of guacamole. Works great for nachos and such. - 9/9/2008   8:33:44 AM
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    BTW Steph, what is considered a serving? - 9/7/2008   2:12:58 PM
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    Oh, Purdue, Avocado is a very healthy fat, but you need to use it as a fat in your diet. If you want to lighten up the guacamole, you can add other veg or fruit (tomato is a fruit) and or eat it with veg slices instead of chips. I've heard of making it with whipped peas which doesn't sound very avocado flavored to me. LOL If you like it without the added veg, use it as a spread or dip with veg and don't worry about it. just be aware of the (healthy) fat calories and pat yourself on the back for choosing healthy fats. - 9/7/2008   2:11:43 PM
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    So, if someone would share how to keep the rest of the avacado fresh from one day to the next I might try not to eat the whole thing in one day. LOL I LOVE avacado and anything made with avacado. but I worry it won't be nice tomorrow. I usually add at least a tsp of lemon to an avacado, and have recently been making salmon salad with cubed avacado and a tsp of lemon. Is that enough to keep the avacado fresh til the next day? I've heard about using the pit, but that doesn't really help alot. I could try pressing all the air out and keeping it in plastic. I worry about the plastic a bit, but somthing's gotta give and I don't like to lose half an avacado. - 9/7/2008   2:07:10 PM
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    I usually don't add an other veggies/fruits (occasionally tomatoes) in the guacamole I make. Does that mean with these absences my guacamole is "worse" (calories/fat) because there's more avocado in place of onions, tomatoes, cucumbers, etc?
    - 9/5/2008   5:23:42 PM
    I finally had some guacamole and OMGuacamole it was very good. I didn't expect to like it because of the color. I just have to learn to make it myself. - 9/4/2008   11:42:01 PM
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    wow! Talk about Karma. I have never really liked avocados much, it think maybe the texture is too rich or something. but oddly enough, I bought one yesterday. They just looked so gosh darn good, and I know they are good for you. So I brought it home, looked at it and said "I have no idea what I am going to do with you." Hmm, guac sounds yummy! Will try some for snacks tommorow (maybe lunch)
    Thank you Stepfanie! - 9/3/2008   8:19:23 PM
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    Ohhhh guacamole! How I love it. I make sure to always add lime ( not lemon) and cilantro in mine. I may just have to make some for friday! - 9/3/2008   6:52:54 PM
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    Avocado is something you would have to hid deep under lettuce & tomato in order for me to eat it. I just don't really care for it. - 9/3/2008   4:58:47 PM
    If you love avocado and tuna salad try mashing 1/2 of a small ripe avocado and substituting that for the mayo or salad dressing you would normally use to bind the tuna salad together.

    Yummier and healthier fats. - 9/3/2008   4:29:47 PM
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    Avocados my favorite!!! - 9/3/2008   5:44:04 AM
    Nothing like avocado!!! - 9/2/2008   6:17:52 PM

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