Calories in guacamole: 128 kcal per 100 g

Q: How many calories are in a portion of guacamole?

A typical portion (15 g, one tablespoon) gives 19 kcal. Per 100 g the figure is 128 kcal.

Q: Is guacamole a source of vitamin E?

It is a source of vitamin E: 2.2 mg per 100 g, 19 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Are these figures exact for guacamole?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Q: Which vitamins and minerals does guacamole have most of?

By share of the daily reference intake: vitamin E (2.2 mg, 19 %), potassium (364 mg, 18 %) and vitamin B6 (0.25 mg, 18 %) per 100 g.

What’s in a 15 g tablespoon

More than half of a tablespoon is water, which is why the calories stay low. What is left is mostly fat.

1.9 gFat

0.21 gProtein

0.33 gCarbohydrate

0.38 gFibre

12 gWater

0.2 gMinerals and the rest

1.9 gFat
0.21 gProtein
0.33 gCarbohydrate
0.38 gFibre
12 gWater
0.2 gMinerals and the rest

Below average for sauces, soups and condiments

Guacamole is 128 kcal per 100 g. The 92 sauces, soups and condiments in this database average 154.

Guacamole128

Sauces, soups and condiments average154

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per tablespoon0.2 g

Salt, per tablespoon0 g

Vitamins and minerals in guacamole

Four of the 22 reach the “source of” level, vitamin E first; none reaches “high in”.

2.8 %

Vitamin E

0.33 mg in a 15 g tablespoon

14th of 59 sauces, soups and condiments

Vitamin E contributes to the protection of cells from oxidative stress.

Potassium54.6 mg2.7 %

Vitamin B60.04 mg2.7 %

Vitamin C2 mg2.4 %

Pantothenic acid (vitamin B5)0.12 mg2 %

Copper0.02 mg2 %

Only a trace

Selenium

None recorded

Vitamin D
Vitamin B12

Show all 22 with amounts

Vitamin E0.33 mg, 2.8 %

Potassium54.6 mg, 2.7 %

Vitamin B60.04 mg, 2.7 %

Vitamin C2 mg, 2.4 %

Pantothenic acid (vitamin B5)0.12 mg, 2 %

Copper0.02 mg, 2 %

Riboflavin (vitamin B2)0.02 mg, 1.3 %

Manganese0.02 mg, 1.2 %

Folate0.00225 mg, 1.1 %

Thiamin (vitamin B1)0.01 mg, 1.1 %

Niacin (vitamin B3)0.17 mg, 1 %

Biotin0.00042 mg, 0.8 %

Magnesium2.9 mg, 0.8 %

Phosphorus4.8 mg, 0.7 %

Chloride4.2 mg, 0.5 %

Zinc0.05 mg, <1 %

Iron0.05 mg, <1 %

Vitamin A0.0027 mg, <1 %

Iodine0.0003 mg, <1 %

Calcium1.5 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What guacamole doesn’t give you. And where to find it.

No recorded vitamin D or selenium, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin guacamole

Find it inBloater, grilled500 % per 100 g

Selenium

Tracein guacamole

Find it inKidney, pig, fried491 % per 100 g

Zinc

3%in guacamole, per 100 g

Find it inOysters, raw592 % per 100 g

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Guacamole against other sauces, soups and condiments

Per 100 g, dressing (thousand island) has the most vitamin E in this comparison, followed by sauces (Indian cook in, other) and guacamole.

4.4mg

2.3mg

2.2mg

1.5mg

1.1mg

Dressing, thousand island+2.2 mg

Sauces, Indian cook in, other+0.1 mg

Guacamole, homemadethis page

Tomato sauce−0.8 mg

Soup, tomato, carton, chilled−1.1 mg

Sauce, pasta, tomato based, with added vegetables−1.2 mg

All values per 100 g, from the same dataset. Differences are against guacamole.

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Questions about guacamole

What the numbers say to the questions people actually search.

How many calories are in a portion of guacamole?

A typical portion (15 g, one tablespoon) gives 19 kcal. Per 100 g the figure is 128 kcal.

Is guacamole a source of vitamin E?

It is a source of vitamin E: 2.2 mg per 100 g, 19 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Are these figures exact for guacamole?

No. They are calculated from a standard recipe in the UK Composition of Foods Integrated Dataset (CoFID, 2021). A different recipe, portion of sauce or cooking method will move them, so read them as a typical estimate.

Which vitamins and minerals does guacamole have most of?

By share of the daily reference intake: vitamin E (2.2 mg, 19 %), potassium (364 mg, 18 %) and vitamin B6 (0.25 mg, 18 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 17-797, Guacamole, homemade, published by Public Health England under the Open Government Licence v3.0; this record is a calculated recipe estimate. Main data references: Updated 2014. Values are per 100 g of the edible part; a tablespoon is 15 g, one tablespoon, the usual UK portion for sauces, soups and condiments. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 92 sauces, soups and condiments kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.