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Guacamole - How Does It Stack Up?

Guacamole is an avocado sauce that dates back to the Aztecs in the 16th century in the Mexican region. Originally just mashed avocado with salt, modern recipes can add all kinds of ingredients: tomato, chilli, lime, onion and yoghurt to give this once mild sauce zest and punch.

Compared to other sauces and condiments such as dips with added sour cream, guacamole is the healthier choice.

Here’s why: Sour cream is simply the fat off the milk that has been fermented with lactic acid bacteria to give it its “sourness”.  It is nearly 40% fat and more than half of this fat is the unhealthy saturated fat kind, whereas guacamole has substantially less fat – in fact, it’s about 18% and just a quarter of this fat is the unhealthy saturated fat. We’re now in the season for entertaining outdoors, so remember to choose healthier snack options like guacamole instead of dips with added sour cream. What else in your average guacamole makes it a healthy option? You can find out more in my article How Healthy is Guacamole?

What else goes down well with guac?

  • Dry roasted nuts instead of chips
  • Carrot, celery, cucumber sticks to dip instead of bread sticks and crackers
  • Oven dried pita segments instead of corn chips


Author: Lisa Yates, Consultant Dietitian Adv APD

Lisa Yates is an Advanced Accredited Practising Dietitian with 18 years experience in nutrition, communications, clinical practice, as well as marketing strategy development and implementation.


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