OK—Is Guacamole Good For You?

Sorry, ranch. Move over, cheese dip. Guacamole is the dip of choice on Super Bowl Sunday, with people purchasing nearly 140 million pounds of avocados to whip up homemade guac ahead of the Big Game, according to data .

However, super fans know that guacamole has a spot at the head of the table year-round. It also contains an MVP in avocado, a superfood loved for being an excellent source of healthy fats, proteins and fiber. However, do the perks of avocados apply to a dip full of them? What are the benefits of guacamole? Heck, is guacamole good for you?

Here, registered dietitians share the truth about guacamole nutrition, its benefits and drawbacks and how to keep it healthy (and delicious).

Related: Here's What Happens to Your Body if You Eat Avocados Every Day

What Is Guacamole?

The modern game day (read: every day) staple has century-old roots. "Guacamole is a traditional side dish from Southern Mexico with roots dating back to the 14th and 16th century Aztecs," explains Emily Oschmann, RD , a registered dietitian at Fay .

Oschmann says homemade and store-bought guacamole recipes typically include avocados, red onion, jalapenos or green chilis and cilantro. The dip is versatile and goes well beyond dips—it always has.

"This side dish is great not only with chips but also traditional Mexican foods such as tacos, burritos, fajitas and more," Oschmann says. "It also makes for a great addition to toast, a salad, or even on top of an omelet."

Related: Are Acai Bowls Healthy? Registered Dietitians Break It Down

Guacamole Nutrition Facts

The nutrition facts in guacamole will vary by brand, and will also change if you're making guacamole at home. However, the USDA reports that in general, a two-tablespoon serving of guac has:

• 60 calories
• 5 grams of total fat
• 3 grams of total carbohydrates
• 2 grams of dietary fiber
• 0 grams of added sugars
• 1 gram of protein
• 80 milligrams of sodium

Now, remember that these numbers are for a two-tablespoon serving, so just be mindful that you may be consuming more.

However, the reason for the potential benefits of guacamole goes beyond what you'll find on a nutrition label. Lisa Moskovitz, RD, CDN , the CEO of NY Nutrition Group, says guacamole contains vitamins and antioxidants like:

• Lutein
• Zeaxanthin

• Folate

• Potassium

While a two-tablespoon serving of guacamole isn't enough to reap the benefits associated with these nutrients, it can contribute to a balanced diet.

Related: Suddenly Craving Spicy Food? Here's What It Could Mean

Is Guac Good for You? The Health Benefits of Guacamole

1. Heart-healthy fats

Fat is absolutely on the table when you're following a heart-healthy diet. "Most of the fats in avocados are heart-healthy monounsaturated fats, the same type of fat found in olive oil," Kelly LeBlanc, MLA, RD, LDN , the vice president of nutrition programming at Oldways, says.

LeBlanc points to research that shows:

• Replacing 5% of calories from saturated fat (found in butter and red meat) with the monounsaturated kind you net in avocados is associated with a 13% lower risk of all-cause death
• Consuming avocados might help lower total cholesterol and LDL ("bad") cholesterol

2. Fiber

Your gut might thank you for consuming guac—again, thanks to the avocado. "In addition to the fat that avocados provide, they are also high in fiber," Oschmann says. "A whole avocado provides about half of the amount of fiber needed each day. Fiber can also help with satiety, heart health and gut health."

Keep in mind that Oschmann is talking about a whole avocado and not a few tablespoons of guacamole. Again, it all adds up.

3. Blood sugar stabilization

In addition to boosting heart and digestive health and feelings of fullness, the fiber and fat in guac can contribute to blood sugar stabilization.

"Fat and fiber—both of which are found in guacamole—can help blunt the blood sugar response of carbohydrate foods, which means that eating guacamole may help carbohydrate foods like rice or tortillas have a gentler impact on blood sugar," LeBlanc says.

A 2023 Nutrition, Metabolism and Cardiovascular Diseases study found that regularly noshing on avocados can assist with better blood sugar control, and U.S. adults of Hispanic/Latino ancestry might significantly benefit. LeBlanc cited 2023 data from the Journal of Diabetes Mellitus suggesting that people with this ancestry who kept avocados in their regular rotation had a lower risk of Type 2 diabetes, especially if they had pre-diabetes.

4. Improved eye health

Guacamole contains the antioxidants lutein and zeaxanthin. You'll also find lutein in tomatoes (which might be included in guac recipes).

"Lutein and zeaxanthin are antioxidants known for their positive impact on eye health," says Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC , a registered dietitian with Top Nutrition Coaching. "While avocados are a good source of lutein and zeaxanthin, a single serving of guacamole might not provide enough for significant eye health benefits. That said, the amount can still contribute to overall intake when paired with other nutrient-rich foods."

5. A healthier pregnancy

Folate plays a vital role in supporting fetal development. LeBlanc explains that folate deficiency during pregnancy raises the risk of neural tube defects and other congenital disabilities.

"Half an avocado contains about 80 micrograms of folate or about 20% of the daily value for folate," LeBlanc says. "Although guacamole alone is not enough to meet folate needs, guacamole is a delicious source of essential nutrients like folate and can be enjoyed as part of a balanced diet."

6. Cultural relevance

Food is more than fuel—it's an experience and a way to socialize. While people of all stripes enjoy guacamole, LeBlanc and Garcia-Benson pointed to its cultural relevance for some communities.

Is Guacamole Good For You? Potential Risks of Guac

As with many aspects of nutrition and nutrients, nuance and moderation are critical.

"Guacamole’s healthy fats are great if you're trying to meet higher calorie goals, as it's nutrient-dense in a small volume," Garcia-Benson says. "If you're looking to be mindful of your overall intake, it’s something to be aware of—not in a restrictive way necessarily, but just in terms of balance and making sure it fits your personal energy needs."

What you serve with guacamole can also affect the meal or snack's impact on your health. "The most common vehicle for eating guacamole is often tortilla chips, which can be higher in saturated fat and sodium," Moskovitz explains, adding that fresh veggies are more nutrient-rich and won't rack up sodium and saturated fat counts.

The American Heart Association recommends limiting daily sodium consumption to 2,300 mg (or one teaspoon). Ideally, you max out at 1,500 mg.

Also, while the fiber might benefit gut health, Moskovitz says some people may not tolerate guac. "While guacamole is an all-around very healthy snack or appetizer choice, keep in mind that some might find it difficult to digest due to the raw onions and acidic lemon or lime juice," she says.

Ways To Enjoy the Tastes and Benefits of Guacamole

1. With other cultural staples

LeBlanc suggests that people honor the tradition of guacamole by consuming it with other foods with Latin American roots. Some of her favorites include:

• Black beans
• Quinoa
• Whole-grain corn tortillas
• Grilled peppers
• Vegetable soups

2. Instead of other dips

Guac has more nutrients than other dips. "Using guacamole in place of mayonnaise, sour cream or cheese can increase the fiber contribution of your meal and provide more plant-based nutrition," LeBlanc says. However, going overboard with guacamole—or any food, for that matter—can lead to excess calorie intake."

3. With fiber-filled foods

For a more satisfying meal or snack that'll keep you full until it's time to eat again, consider pairing guacamole with fiber-packed foods. "Pairing it with veggies, like broccoli, celery, carrots and bell peppers, or using it on toast or in a sandwich boosts fiber intake even more," Garcia-Benson says.

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Sources:

• Fun Super Bowl Facts. Restaurant Ware .

• Emily Oschmann, RD , a registered dietitian at Fay

• Guacamole. FoodData Central .

• Lisa Moskovitz, RD, CDN , the CEO of NY Nutrition Group

• Specific Dietary Fats in Relation to Total and Cause-Specific Mortality. JAMA Internal Medicine .

• Avocado Consumption and Cardiometabolic Health: A Systematic Review and Meta-Analysis. Journal of the Academy of Nutrition .

• Kelly LeBlanc, MLA, RD, LDN , the vice president of nutrition programming at Oldways

• Associations between avocado intake and measures of glucose and insulin homeostasis in Hispanic individuals with and without type 2 diabetes: Results from the Hispanic Community Health Study/Study of Latinos (HCHS/SOL). Nutrition, Metabolism and Cardiovascular Diseases .

• Associations between Avocado Intake and Lower Rates of Incident Type 2 Diabetes in US Adults with Hispanic/Latino Ancestry. Journal of Diabetes Mellitus .

• Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, NBC-HWC , a registered dietitian with Top Nutrition Coaching

• Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association .