On the ketogenic diet the goal is to keep your carbohydrate intake low enough. What about guacamole, is it keto-friendly?
Guacamole is a spread and dip that is commonly thought of as a part of the Mexican kitchen but nonetheless popular all around the world. Avocados are the main ingredient of this mixture.
The net amount of carbs, which comes down to total carbs minus carbs from fiber, in the example guacamole is around 2 grams per 100 grams.
While it depends on the rest of your diet, for most people guacamole is keto-friendly. Do keep in mind that many store-bought guacamoles contain ingredients like added sugar. This makes them less keto-friendly.
Check the nutrition label of the guacamole you want to buy or make your own keto-friendly guacamole with the recipe below.
When is a food keto-friendly
The goal of the ketogenic diet is to put your body into ketosis, a state where it starts mainly burning fat as a fuel (1). This comes down to more or less getting 55%-60% of your macronutrients from fat, 30%-35% from protein, and 5%-10% from carbohydrates.
For most people this comes down to eating around 20g – 50g of carbohydrates a day.
In reality, this number is different depending on a lot of factors. For example, people who exercise a lot may be able to consume more carbohydrates before getting kicked out of ketosis.
That being said that daily amount can be a good general guideline.
It is also common to exclude fiber from this amount since it doesn’t get absorbed into your body the same way as regular carbohydrates.
Keto-friendly guacamole recipe
There are many different recipes for making guacamole. The below ratio of ingredients is a keto-friendly example. Other guacamole recipes can definitely also be keto-friendly.
An example recipe for a keto-friendly guacamole would be:
- 400 grams of avocados
- 5 grams of raw onions
- 5 grams of raw lemon juice
- 3.6 grams of salt
This article will use the nutritional values of guacamole made with these ingredients in this ratio (2).
Carbs in guacamole
100 grams of the example guacamole contains the following amounts of carbs (2):
- Total carbs: 8.5 grams
- Of which fiber: 6.5 grams
- Net carbs: 2 grams
While possible depending on the other foods in your diet, it is unlikely that the 2 grams of net carbs in 100 grams of guacamole are enough to kick you out of ketosis.
One ounce of the example guacamole is about 28 grams and contains the following amounts of carbs:
- Total carbs: 2.4 grams
- Of which fiber: 1.8 grams
- Net carbs: 0.6 grams
In short guacamole can be a great option if you’re looking for keto-friendly foods. Whether or not guacamole is keto for you ultimately depends on your individual situation and the rest of your diet.
Carbs in avocado
The above amounts of net carbs are for guacamole which is a mixture made from avocados. You can also eat avocados in their natural form, this will impact how keto-friendly they are.
|Values Per 100g||Guacamole||Avocado|
|Total Carbohydrates||8.5 g||8.5 g|
|Of Which Fiber||6.5 g||6.7 g|
|Net Carbs||2 g||1.8 g|
As you can see, if you decide to eat avocado on the ketogenic diet, it is slightly better raw compared to guacamole.
This example of guacamole is also without added sugar. There are guacamole brands that add sugar which makes it a lot less keto-friendly. That being said, the right types of guacamole are certainly also keto-friendly.
Other nutrients in guacamole
Other nutrients like fat, protein, vitamins, and minerals also still matter on the ketogenic diet.
100 graws of the example guacamole contains the following nutrients (2):
- Calories: 155
- Protein: 2 grams
- Carbs: 8.5 grams
- Part of the carbs that is fiber: 6.5 grams
- Fat: 14.2 grams
- Vitamin K: 25% of the DV (Daily Value)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Sodium: 14% of the DV
- Vitamin B6: 13% of the DV
And some other vitamins and minerals in smaller amounts.
Besides being low in net carbs, guacamole can also provide you with great amounts of valuable nutrients. A great combination for a ketogenic diet.
In the case of certain nutrients more is not always better. For this example guacamole, the amount of sodium in it may be something to keep in mind. Consuming too much sodium may cause negative side effects like increased blood pressure.
How to avoid eating too much guacamole
While in reasonable portions guacamole can fit in your keto diet, some people may have to exercise some portion control for carb intake or other reasons. Having a big bowl of guacamole near you and hoping that you don’t eat too much is not the ideal way to do this.
You can avoid eating too much guacamole with some of the following tips:
- Plan ahead, how much guacamole will you eat?
- Put the planned amount in a bowl and leave the rest of the guacamole out of sight
- Don’t eat during other activities like watching TV
- Consider not buying it if you can’t control yourself
If you notice you get out of ketosis it is possible that you need to reduce the quantity of guacamole you eat. In reality this will often be more because of other foods in your diet.
Keto-friendly things to dip with
Most people don’t eat guacamole by the tablespoon. This mixture is typically used as a dip or spread for other foods. Not all of these foods are great for staying in ketosis.
Here is a list of relatively keto-friendly foods to dip guacamole with:
- Pork rinds
- Cheese crips
- Low carb crackers or chips
- Celery sticks
- Mini peppers
With some of these examples you will also have to exercise some portion control to stay in ketosis.
What is your goal with keto?
Even in some cases, a small amount of guacamole added to certain daily diets can potentially put you just over the net carbs border, out of ketosis. Depending on the goal you have with keto this may or may not be a problem.
If your goal is to stay strictly in ketosis 24/7 you want to be careful about your carbohydrate intake.
If your goal is to lose weight and become healthier, guacamole can be a good food option even if it potentially puts you at a carbohydrate level slightly above your ketosis level.