Guacamoles on the bench

Guacamoles on the bench


Who doesn't love guacamole, which is the perfect accompaniment to our Mexican-inspired meals? Versatile, guacamole can also replace mayonnaise in sandwiches and become an accompaniment sauce for our summer grills. Among those offered in grocery stores, which are the best choices?


11 choices of guacamole were the subject of our analysis. < /p>

Each serving of 30 g (2 tablespoons) provides:

  • Between 35 and 60 calories
  • Between 3 and 5 g of fat, including between 0.5 and 3 g of saturated fat
  • Between 1 and 3 g of carbohydrates, of which between 0 and 1 g of sugars
  • Between 0 and 1 g of protein
  • Between 70 and 150 mg of sodium
  • Between 0.5 and 2 g of fibre

Top Picks

Wholly Guacamole's Classic Guacamole. This dip provides the same amount of fat (3 g, including 0.5 g saturated fat) and sodium (70 mg) as Fontaine Santé guacamole. On the other hand, it contains slightly less carbohydrates (1 g), protein (0 g) and fiber (0.5 g). The list of ingredients is also short and simple (Hass avocados, distilled vinegar, jalapeño peppers, salt, dehydrated onion, granulated garlic).  

The guacamole of Fontaine Santé >. This product is the least rich in fat (3 g including 0.5 g of saturated fat) and the least rich in sodium (70 mg) of the test bench. Each 30 g (2 tbsp) serving also provides 3 g of carbohydrates, 1 g of protein and 1 g of fibre. Finally, the list of ingredients is short and contains no additives (Hass avocados, tomato, onion, lemon juice, jalapeño, cilantro, salt). 

Those who lose a few points

None of the guacamoles analyzed can be considered a bad choice. The ingredient lists are interesting despite the presence of some additives in some brands. Some are slightly saltier or high in saturated fat, which takes them down a few points.  

Sabra's classic guacamole. This product and the other options of the same brand are the highest in sodium (150 mg) of the test bench. On the other hand, their fat content (4.5 g, including 1 g of saturated fat) is similar to the average of the products analyzed. Plus, the ingredient list is short and simple.  

The Yucatan Restaurant Style Guacamole. This option is one of the most sodium-rich products (140 mg) on ​​the test bench. The ingredient list contains a few additives (vitamin C to prevent oxidation and xanthan gum). However, this guacamole also has positive points: it contains only 0.5 g of saturated fat and provides 2 g of fiber, which is more than the average of the products analyzed. For a better choice, we opt for the organic guacamole of the same brand, which provides 118 mg of sodium while having the same low saturated fat and being a source of fiber.  

The chunk guacamole from Wholly Guacamole. This guacamole is the richest in fat (5 g, including 3 g of saturated fat) of all the products analyzed. However, its sodium content (110 mg) is below average. In addition, the list of ingredients is short and without additives.   

Homemade guacamole

While commercial preparations are interesting and allow us to save time, homemade guacamole is very simple to prepare. 


  • 2 ripe Hass avocados
  • Juice of a lime
  • 1 chopped jalapeño pepper
  • 1 small tomato, diced
  • 30 ml (2 tbsp.) fresh coriander
  • 1 clove minced garlic


  1. Mash the avocados with a fork
  2. Add lime juice and other ingredients
  3. Mix

Variation: Add fresh corn kernels for more texture


  • As a spread in tortillas and sandwiches
  • On a bagel with smoked salmon and capers
  • As a creamy vinaigrette when tossed with water and lemon juice
  • To dip our homemade toasted whole wheat pita chips
  • In a verrine, with Northern prawns and fresh coriander
  • To stuff boiled eggs
  • To accompany our grilled vegetables (eggplant, red peppers, zucchini)

Visit my blog to discover recipes: s/recipes-and-tips