Mango Guacamole Nutrition Facts: Calories, Macros & Health Benefits
Summary: Mango Guacamole contains 145 calories, 1.8g protein, 12g carbs, and 10.5g fat per 4 tablespoons (60g). It is a source of iron, zinc, vitamin b6.
Nutrition Facts — 4 tablespoons (60g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 1.8g | 4% |
| Carbohydrates | 12.0g | 4% |
| Total Fat | 10.5g | 13% |
| Fiber | 4.5g | 16% |
| Sugar | 6.0g | -- |
| Saturated Fat | 1.5g | 8% |
| Sodium | 180.0mg | 8% |
| Potassium | 16.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 380.0mg | 2111% |
| Magnesium | 0.50mg | 0% |
| Zinc | 38.0mg | 345% |
| Vitamin C | 0.06mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.3mg | 76% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 55.0mcg | 14% |
| Vitamin E | 1.8mg | 12% |
| Phosphorus | 40.0mg | 3% |
Is Mango Guacamole Good for You?
Mango Guacamole provides 145 calories per 4 tablespoons (60g) with 1.8g protein, 12g carbohydrates, and 10.5g fat. It is a source of iron (2111% dv), zinc (345% dv), vitamin b6 (76% dv).
A tropical twist on classic guacamole made with ripe avocado, diced mango, lime juice, cilantro, onion, and jalapeño
Key Health Benefits of Mango Guacamole
- Iron (2111% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (345% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (76% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin E (12% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Mango Guacamole Nutrition with Gram
Use Gram to log mango guacamole and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in mango guacamole?
Mango Guacamole contains 145 calories per 4 tablespoons (60g).
How much protein is in mango guacamole?
Mango Guacamole provides 1.8g of protein per 4 tablespoons (60g).
How many carbs are in mango guacamole?
Mango Guacamole has 12g of carbohydrates per 4 tablespoons (60g).
Is mango guacamole good for tracking nutrition?
Yes. Mango Guacamole can be logged by calories, macros, and micronutrients in the Gram app.
How should I use mango guacamole in a meal plan?
Use Mango Guacamole as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track mango guacamole and thousands of other foods with the Gram app.