Chips and guac

Appetizer

Item Rating: 80/100

1 serving (150 grams) contains 300 calories, 5.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		31.7 g	40%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		634.9 mg	27%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	9.5 g	33%
	Sugars	3.2 g
protein		7.9 g	15%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.6 mg	8%
Potassium		634.9 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 285 cal (56.2%)

Protein: 31 cal (6.2%)

Carbs: 190 cal (37.5%)

About Chips and guac

Chips and guacamole is a classic appetizer originating from Mexican cuisine. Guacamole is made from ripe avocados, mixed with ingredients such as lime juice, cilantro, onions, tomatoes, and chili peppers. Avocados serve as the centerpiece, providing a rich, creamy texture and a nutrient-dense profile. Tortilla chips, traditionally made from corn, are fried or baked to achieve a crispy texture, often seasoned with salt. Nutritionally, this pairing offers a balance of healthy fats, primarily monounsaturated fatty acids from avocados, combined with carbohydrates from the chips. Guacamole also contains vital micronutrients such as potassium, vitamin E, and vitamin C, while chips contribute dietary fiber depending on their preparation. However, the sodium content in chips can be high, so moderation is key.

Health Benefits

• Avocados in guacamole are rich in heart-healthy monounsaturated fats, which can help reduce bad cholesterol levels.
• High potassium content in avocados (485 mg per 100g) supports healthy blood pressure regulation.
• Lime juice in guacamole is a good source of vitamin C, which boosts the immune system and promotes skin health.

Dietary Considerations

Allergens: Contains corn (in chips), potential cross-contamination for nut allergies

Suitable for: Vegetarian, gluten-free (if chips are certified gluten-free), vegan (if no dairy is added)

Not suitable for: Low-fat diets, low-sodium diets (due to chips), keto diets (depending on chip carbohydrate content)

Selection and Storage

To keep guacamole fresh, store it in an airtight container with a thin layer of lime juice or plastic wrap pressed directly against the surface to reduce oxidation. Consume within one to two days. Store chips in a sealed, dry container to maintain crispness.

Common Questions About Chips and guac Nutrition

How many calories and nutrients are in chips and guacamole?

A typical serving of chips and guacamole (about 2 oz chips and 4 oz guac) contains around 300-400 calories, depending on ingredients. Guacamole is nutrient-dense, providing healthy fats, fiber, and vitamins like vitamin C, vitamin K, and folate. However, chips contribute mostly carbs and sodium.

Can I eat chips and guac on a keto diet?

Guacamole is keto-friendly due to its high healthy fat content and minimal carbs. However, traditional tortilla chips are not suitable for keto as they are high in carbs. Consider using low-carb alternatives like pork rinds, cucumber slices, or flaxseed crackers to enjoy guac on a keto diet.

Are chips and guac healthy?

Guacamole is a nutritious choice, offering heart-healthy monounsaturated fats from avocados, fiber, and antioxidants. However, traditional fried tortilla chips are high in sodium and refined carbs, which can be a concern for heart health and weight management when consumed in excess.

What is an appropriate serving size for chips and guac?

A reasonable serving is about 2 oz (15-20 chips) paired with 2-4 oz (4-8 tablespoons) of guacamole. Portion control is key, especially with chips, as they are calorie-dense and easy to overeat.

What are some healthy alternatives to chips for guacamole?

For a healthier option, you can pair guacamole with raw vegetable slices like carrots, cucumber, celery, or bell peppers. Baked or lower-carb chips made from sweet potatoes or veggies can also provide a healthier alternative to traditional tortilla chips.

Data Sources & Scientific References