Making Guacamole

Did you know that guacamole has its own dedicated day in the US? It’s September 16th, which is also Mexico’s Independence Day (avocados are native to central Mexico and is believed to be created by Aztecs in the 16th century).

What are some of your favorite ingredients to mix in? Traditional ingredients are jalapeño, chopped onion, diced tomatoes, chopped cilantro, lime juice, and a little bit of salt. Some may also like to add bacon or sour cream. And the avocado, of course, is the heart of the dish. While avocados are high in fat, it is the healthier fat (monounsaturated and polyunsaturated), and being that it’s a fruit, it is still considered nutrient dense, meaning that it provides a lot of nutritional value. Avocados have vitamins K, C, E, B vitamins, minerals such as potassium (more than in a banana), fiber, and antioxidants. A medium-sized avocado has about 30 grams of fat and 325 calories, certainly higher than what we associate most fruits to have. Even though it is considered a heart healthy fat, all fat contributes 9 calories per gram. Having guacamole is typically considered an appetizer, so be mindful of how much you are having before your main meal to avoid excess calorie intake for the day.

In honor of Mexico’s Independence Day, here is a traditional and easy guacamole recipe from North Carolina Cooperative Extension:

Traditional Guacamole


4 ripe, avocados, seeded and peeled

1 lime, juiced

3 Tbsp. onion, finely minced

½ tablespoon diced jalapenos, more or less depending on your heat preference

1 clove garlic, finely minced

2 Tbsp. cilantro, finely chopped

⅛ tsp. sea salt

⅛ tsp. pepper

1 Tomato, medium, ¼ inch diced


In a medium bowl, mash avocado with lime, onion, chili, garlic, and cilantro (if using) until the guacamole is mostly smooth only small chunks of avocado remain. Season with salt and pepper to taste. Stir in tomatoes, gently, so as not to mash them and serve immediately Serves 8.

Each serving contains Calories 120, Fat 11 g, Fiber 5 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrates 7 g, Protein 2 g.


University of Illinois Extension,Avocados%20contain%20almost%20no%20sodium.

North Carolina Cooperative Extension:


Shari Bresin, Family and Consumer Sciences Agent for Pasco County Extension
Posted: September 15, 2021

Category: Health & Nutrition, Work & Life
Tags: Avocado, Fat, Guacamole, Nutrient Dense

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