Guacamole vs Avocado: Calories and Nutrition Compared (2026)

Guacamole has 155 calories and 1.9 g of protein, while avocado has 160 calories and 2 g of protein. Avocado is higher in protein and lower in calories.

Guacamole and avocado are popular foods known for their health benefits. This comparison highlights their nutritional differences per 100 grams to help you make informed choices.

What Is the Difference Between Guacamole and Avocado?

Guacamole is a dip made primarily from avocados, often mixed with ingredients like lime, salt, and spices. It is commonly used as a condiment or spread. Avocado is a creamy fruit known for its healthy fats and versatility in various dishes. It can be eaten raw, blended, or used in cooking.

Guacamole vs Avocado: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of guacamole and avocado.

Nutrient (per 100 g)	Guacamole	Avocado (raw)
Calories	155 kcal	160 kcal
Protein	1.9 g	2 g
Carbs	8.4 g	8.5 g
Sugar	0.7 g	0.7 g
Fat	14.2 g	14.7 g
Fiber	6.5 g	6.7 g
Sodium	344 mg	7 mg

Which Is Better, Guacamole or Avocado?

For weight loss: Guacamole has 155 calories, while avocado has 160 calories. Guacamole is slightly lower in calories.

For muscle and protein: Guacamole contains 1.9 g of protein, whereas avocado has 2 g of protein. Avocado is higher in protein.

For low-carb or low-sugar: Guacamole has 8.4 g of carbs and 0.7 g of sugar, while avocado has 8.5 g of carbs and 0.7 g of sugar. The carb and sugar content is very similar.

How to Track Guacamole and Avocado Accurately

Portion sizes and macronutrient content can be easy to misjudge, especially with dips like guacamole. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Avocado has 2 g of protein, while guacamole has 1.9 g. Therefore, avocado has more protein.

Which has fewer calories?

Guacamole has 155 calories, while avocado has 160 calories. Guacamole has fewer calories.

What is the fat content in guacamole?

Guacamole contains 14.2 g of fat per 100 g.

How much fiber is in avocado?

Avocado contains 6.7 g of fiber per 100 g.

What is the sodium content in guacamole?

Guacamole contains 344 mg of sodium per 100 g.

How much sugar is in both foods?

Both guacamole and avocado contain 0.7 g of sugar per 100 g.

Key Takeaways

• Guacamole has 155 calories per 100 g.
• Avocado has 160 calories per 100 g.
• Guacamole contains 1.9 g of protein.
• Avocado contains 2 g of protein.
• Guacamole has 14.2 g of fat.
• Avocado has 14.7 g of fat.