Sauces & dressings · Salsas & fresh sauces

Guacamole

Name: Guacamole
Prep time: 10 min
Total time: 10 min
Yield: 6 servings
Ingredients: 3 avocados avocado; juice of 1 lime; 1/2 small white onions, finely diced; 1 tomato Roma tomatoes, seeded and diced; 1 small jalapeño, minced; a handful fresh cilantro, chopped; 1/2 tsp salt

Avocado, lime, onion, chilli — America eats fifty-odd million avocados' worth on Super Bowl Sunday alone. It is the rare dip where the calories come with fibre attached, and what you scoop it with changes the plate more than the bowl does.

Time: 10 min (10 prep + 0 cook)
Servings: 6
Per serving: 158 kcal
Protein: 1 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

3 avocados avocado400 g
juice of 1 lime30 g
1/2 small white onions, finely diced60 g
1 tomato Roma tomatoes, seeded and diced100 g
1 small jalapeño, minced15 g
a handful fresh cilantro, chopped10 g
1/2 tsp salt3 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Halve the avocados and mash them in a bowl with a fork — chunky, not smooth. Guacamole is a texture as much as a flavour.
Stir in the lime juice and salt first, so they season the base evenly.
Fold in the onion, tomato, jalapeño and cilantro.
Taste — it almost always wants more lime or salt than you used. Press cling film onto the surface if keeping; air is what browns it.

What should I dip?

The honest arithmetic: the chips usually out-calorie the guacamole two to one. Cucumber, jicama and pepper strips turn the same bowl into a vegetable dish; chips turn it into a chip dish. Both are fine — just know which one you're having.

Why this score

moderately filling

No single route carries this one — a moderate amount of protein, volume and fiber.

Three routes to fullness — one is enough

4% of kcal

77% water

31 g/Mcal

What pulls it down

Nothing here converges the way engineered food does — no sugar, no savoury and no alcohol penalty.

How scores work

Computed on the finished dish, not an average of the parts: 950 kcal goes into the pot, 618 g of ingredients comes out as ~615 g of food → 154 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 154
Protein: (4%); 1 g
Fat: (77%); 13 g
Carbohydrates: (19%); 7 g
of which sugar: 1 g
Fiber: 5 g
Sodium: 190 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More sauces & dressings

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.