Guacamole

Guacamole

The quintessential dip

Active Time: 10 minutes | Total Time: 10 minutes

Serves:

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Added by Healing Gourmet
on February 20, 2007

Ingredients

Healing Benefits

This Recipe:

Preparation

Quarter tomatoes, discard seeds, and chop. Halve and pit avocados. Scoop avocado flesh into a bowl and mash. Stir in tomatoes, remaining ingredients. Add salt and pepper to taste. Makes about 2 cups.

The Benefits

*Excellent Source of:
*Good Source of: Fiber, Potassium, Vitamin C, Vitamin K, Folate
*Preferences: Low Carbohydrate, Low Cholesterol, Low Sodium, Low Sugars, No Corn, No Dairy, No Eggs, No Fish, No Gluten, No Grains, No Legumes, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 13.12

Calories: 117

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	9.9 g	*
Saturated Fat	1.4 g	*
Monosaturated Fat	6.6 g	*
Polyunsaturated Fat	1.2 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	85 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0mg	*
Total Carbohydrate	8.1 g	*
Sugars	1.3 g	*
Fiber	4.9 g	*
Protein	1.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	268.8 IU	5%
Vitamin C	10.2 mg	17%
Vitamin D	0 IU	0%
Vitamin E	1.5 IU	5%
Vitamin B6	0.05 mg	2%
Vitamin B12	0 mcg	0%
Vitamin K	15.7 mg	20%
Folate	58.8 mcg	15%
Niacin	0.15 mg	1%
Riboflavin	0.1 mg	6%
Thiamin	0.06 mg	4%
MINERALS
Calcium	15.5 mg	2%
Copper	0.02 mg	1%
Iron	0.47 mg	3%
Magnesium	23.1 mg	6%
Manganese	0.16 mg	8%
Phosphorous	44.8 mg	4%
Potassium	395.2 mg	11%
Selenium	0.58 mcg	1%
Sodium	6.3 mg	0%
Zinc	0.5 mg	3%
PHYTONUTRIENTS
Alpha-carotene	36.8 mcg
Beta-carotene	136 mcg
Beta-cryptoxanthin	18.8 mcg
Lutein + zeaxanthin	207.2 mcg
Lycopene	527.5 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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