Avocados Responsible for the Health Benefits of Guacamole

Guacamole recipe is traced back in history to the Aztec's avocado sauce "ahuaca-hulli" and avocado is responsible for its nutrition value and health benefits: it contains more potassium than bananas, is the richest source of Beta-sitosterol, which blocks cholesterol absorption, as well as of antioxidants. The kinds of fat in avocados are all "good" fats and Californian avocados have higher fat contents than Florida's ones.

Calories in 1 cup of Guacamole made of avocados with raw onions, garlic, and lemon juice*: 367.53 and are almost entirely from fats though there's no cholesterol at all.

Other nutrients in 1-cup serving, in % of Daily Values:

Total Carbohydrate 6%
Dietary Fiber 46%
Protein 4.54g 9%


Vitamin A 28 %
Vitamin C 32 %
Calcium 3 %
Iron 13 %
Vitamin E 7 %
Thiamin 12 %
Riboflavin 14 %
Niacin 22 %
Folate 35 %
Vitamin B-6 32 %
Phosphorus 9 %
Magnesium 22 %
Zinc 6 %
Copper 30 %
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* Guacamole Recipe:

3 ripe avocados
1/2 small onion, minced
1 tbs. fresh cilantro
1 1/2 tbs. fresh lemon or lime juice
1 clove garlic
Salt to taste

Scoop avocado flesh, add remaining ingredients; and stir untill smooth.