Guacamole
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Avocado ? 1 pc ≈ 200 g 400 g ≈ 2 sheet | ||
| Garlic ? 1 pc ≈ 5 g 5 g ≈ 1 sheet | ||
| Lemon ? 1 pc ≈ 80 g 20 g ≈ 0.3 sheet | ||
| Olive oil | ||
| Onion ? 1 pc ≈ 110 g 50 g ≈ 0.5 sheet | ||
| Cilantro | ||
| Tomato ? 1 pc ≈ 90 g 90 g ≈ 1 sheet | ||
| Cooking salt | ||
| Black pepper | ||
| Product release: | 632 g | |
| Restore to default | ||
| Add a dish to the menu | ||
Cooking time
| 5 min | ||
| 5 min | ||
10 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 1.7 g |
| Fats | 16.3 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 2.9 g |
| Calories | 174 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.5 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 8.8 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.58 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 2 012 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 18% | 13% | 11% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (2) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Avocado: 60% ◦ Cilantro: 33% ◦ Tomato: 5% ◦ Black pepper: 2% K | 19254125? |
| iWhich products: ◦ Avocado: 96% B5 | 19193115? |
| iWhich products: ◦ Avocado: 53% ◦ Olive oil: 41% ◦ Tomato: 3% ◦ Cilantro: 2% E | 17173517? |
| iWhich products: ◦ Avocado: 84% ◦ Garlic: 5% ◦ Onion: 5% ◦ Tomato: 5% B6 | 15153311? |
| iWhich products: ◦ Avocado: 90% ◦ Tomato: 4% ◦ Onion: 3% ◦ Cilantro: 3% B9 | 1414289? |
| iWhich products: ◦ Avocado: 55% ◦ Tomato: 17% ◦ Lemon: 15% ◦ Cilantro: 6% ◦ Onion: 5% ◦ Garlic: 2% C | 131546146 |
| iWhich products: ◦ Avocado: 89% ◦ Tomato: 7% ◦ Cilantro: 2% B3 | 89157? |
| iWhich products: ◦ Avocado B7 | 88217? |
| iWhich products: ◦ Avocado: 89% ◦ Tomato: 11% B2 | 79167? |
| iWhich products: ◦ Avocado B8 (Inositol) | 66136? |
| iWhich products: ◦ Avocado: 80% ◦ Tomato: 20% B1 | 5594? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Avocado Prebiotics | 44448944? |
| iWhich products: ◦ Avocado: 97% ◦ Onion: 3% Boron | 23234623? |
| iWhich products: ◦ Cooking salt: 98% Sodium | 14142614? |
| iWhich products: ◦ Avocado: 91% ◦ Tomato: 4% ◦ Lemon: 2% ◦ Black pepper: 2% Fibers | 12191917? |
| iWhich products: ◦ Avocado: 82% ◦ Tomato: 9% ◦ Cilantro: 3% ◦ Onion: 3% Potassium | 11141613? |
| iWhich products: ◦ Tomato Lycopene | 99199? |
| iWhich products: ◦ Avocado: 64% ◦ Olive oil: 7% ◦ Cilantro: 7% ◦ Tomato: 7% ◦ Black pepper: 5% ◦ Lemon: 4% ◦ Onion: 4% ◦ Garlic: 2% Iron | 7362? |
| iWhich products: ◦ Avocado: 64% ◦ Tomato: 14% ◦ Garlic: 7% ◦ Onion: 7% ◦ Cilantro: 7% Manganese | 68107? |
| iWhich products: ◦ Avocado: 78% ◦ Tomato: 8% ◦ Onion: 5% ◦ Garlic: 3% ◦ Cilantro: 3% Phosphorus | 6686? |
| iWhich products: ◦ Avocado: 82% ◦ Tomato: 7% ◦ Onion: 4% ◦ Cilantro: 3% ◦ Black pepper: 2% Magnesium | 57176? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Olive oil: 88% ◦ Avocado: 12% Oleic acid (Omega-9) | 19243522? |
| iWhich products: ◦ Olive oil Palmitic acid (Saturated) | 5575? |
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Video on the topic
Reviews
on KETO Allowed
on PALEO Allowed on a non-strict basis
Goes well with: Snacks, Chicken wings, Vegetables, Vegetable side dishes, Salads
Difficulty: very simple
Max. per day ≈ 690 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 158 g)
Digestion time: 3 hour
Keto, LCHF: Recipes, Rules, Description
Avocado, Garlic, Lemon, Olive oil, Onion, Cilantro, Tomato, Cooking salt, Black pepper
Slice: 5 min, Mix the ingredients: 5 min
Keto, LCHF: Recipes, Rules, Description
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Guacamole is a delicious and nutritious snack that is perfect for a keto diet. This dish is not only rich in healthy fats but also filled with fresh ingredients, making it an ideal addition to any meal.
To make guacamole, you will need the following ingredients:
- Avocado (2 ripe)
- Garlic (1 clove)
- Lemon or lime (quarter, juice)
- Olive oil (3 tbsp)
- Onion (half)
- Fresh cilantro (to taste)
- Tomato (1, diced)
- Salt and pepper (to taste)
Peel the avocado and mash it with a fork until smooth.
Then grate or finely chop the onion.
After that, add the diced tomato, olive oil, finely chopped cilantro, and the juice of half a lemon or lime to the mashed avocado.
Season the mixture with salt and pepper to taste and mix all the ingredients thoroughly until you achieve a uniform consistency.
Your guacamole is ready! Serve it with vegetable chips or use it as a dip for main dishes.
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