Chips and guacamole

Snack

Item Rating: 73/100

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		2.4 mg	13%
Potassium		714.3 mg	15%

* 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 guacamole

Chips and guacamole is a popular appetizer originating from Mexican cuisine, often served during gatherings or as a snack. Guacamole is made primarily from mashed avocados, seasoned with lime juice, salt, and additional ingredients like red onion, tomato, cilantro, and chili peppers, depending on regional variations. Avocados are nutrient-rich, providing heart-healthy monounsaturated fats, fiber, and essential vitamins such as vitamin K, vitamin E, and folate. On the other hand, tortilla chips are typically made from corn, offering carbohydrates for energy but are often fried, which adds fats and calories. The combination balances creamy textures with a crisp crunch, although moderation is advised given the calorie density and sodium content often found in chips.

Health Benefits

• Avocados are rich in monounsaturated fats, which support heart health by helping to reduce bad cholesterol levels (LDL).
• Guacamole provides dietary fiber, aiding digestion and improving gut health.
• It contains antioxidants like vitamin E and vitamin C, which protect cells from damage caused by free radicals.

Dietary Considerations

Allergens: Contains corn (chips), onion, cilantro

Suitable for: Vegetarian, gluten-free (if chips are made from certified gluten-free corn)

Not suitable for: Low-sodium diets (due to chip salt content), nut-free diets (if guacamole is cross-contaminated during preparation)

Selection and Storage

Store guacamole in an airtight container with plastic wrap pressed directly onto the surface to minimize browning. Consume chips within their packaging’s expiration date for optimal freshness.

Common Questions About Chips and guacamole Nutrition

Are chips and guacamole high in calories?

Chips and guacamole can be calorie-dense, with a typical serving of 2 tablespoons of guacamole containing about 50 calories and one ounce of tortilla chips (about 10-12 chips) providing around 140-150 calories. Together, a small snack-sized portion can amount to approximately 200-250 calories.

Can I eat chips and guacamole on a keto diet?

Guacamole is keto-friendly due to its high healthy fat and low carbohydrate content, with only about 2 grams of net carbs per 2-tablespoon serving. However, traditional tortilla chips are not keto-compatible as they typically contain 18-20 grams of carbs per ounce. You can substitute the chips with low-carb alternatives like vegetable sticks or keto-friendly seed crackers.

Is guacamole healthy, and are there any concerns with eating chips and guacamole?

Guacamole is highly nutritious, offering heart-healthy monounsaturated fats, fiber, vitamin E, potassium, and antioxidants. However, the chips are often fried and high in sodium, which can be a concern for those managing blood pressure or overall caloric intake. Opting for baked or whole-grain chips can make the snack a healthier option.

What is a healthy serving size for chips and guacamole?

A healthy serving size is typically considered 2 tablespoons of guacamole paired with 1 ounce of tortilla chips (around 10-12 chips). This portion keeps the calorie count around 200-250, making it a reasonable snack option.

How does guacamole with chips compare to other snacks like hummus with crackers?

Guacamole is higher in healthy fats from avocados, while hummus provides more plant-based protein from chickpeas. Both snacks are nutrient-dense, but chips are usually higher in calories and sodium compared to many crackers. For a lower-calorie option, consider pairing guacamole or hummus with raw vegetable sticks instead of chips or crackers.

Data Sources & Scientific References