Is Guacamole Good For Weight Loss?

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

A bowl of guacamore laying on a wooden surface. Is Guacamole Good For Weight Loss

Short answer? Yes, guacamole can be a part of a healthy diet and help with weight loss, thanks to its rich blend of heart-healthy monounsaturated fat, dietary fiber, and other valuable nutrients.

But it’s all about how you enjoy this tasty treat.

Want to know more? Let’s dive in and explore the world of guacamole.

Nutritional Value of Guacamole

As per the USDA, a tablespoon of guacamole contains the following nutrients.

Serving size: 1 tbsp (15 g)

  • Calories: 23 kcal

  • Fat: 2 g

  • Total carbs: 1.2 g

  • Fiber: 0.9 g

  • Protein: 0.2 g

Also read: Are Aussie Bites Good for Weight Loss?

The Potential Benefits of Guacamole for Weight Loss

Guacamole is much more than just a delicious dip. The humble avocado-based snack has numerous benefits that can contribute to weight loss, from its high content of healthy fats to its impressive fiber content. Let’s delve deeper into the science behind these benefits.

Monounsaturated Fats and Weight Loss

the text healthy fats written on a black slate on a white background

Monounsaturated fats, the primary type of fat found in avocados, have been praised for their potential to aid in weight loss.

Unlike the saturated fat found in fatty meat such as salami and dairy products, monounsaturated fats are considered “good fats.”

Science shows that these healthy fats can help reduce belly fat. In a study published in “Diabetes Care,” researchers found that a diet rich in monounsaturated fats can help reduce central body fat distribution, meaning it can help you lose weight around your midsection.

Moreover, these fats may also help regulate your blood sugar. According to the American Diabetes Association, monounsaturated fats can improve insulin sensitivity, which is crucial for maintaining a healthy weight and preventing insulin resistance and metabolic syndrome, conditions often associated with obesity.

Dietary Fiber and Satiety

the text fiber written on a wooden surface

Fiber is another component of guacamole that contributes to its potential weight-loss benefits.

Dietary fiber is a type of carbohydrate that our bodies can’t digest. This means that it moves through the body relatively intact, contributing to feelings of fullness.

Eating high-fiber foods can help you feel satisfied after meals, meaning you’re less likely to overeat, helping control your calorie intake, a critical factor for weight loss.

A study published in the “Frontiers in Nutrition” journal found that increased dietary fiber intake led to a decrease in body weight, highlighting the role of fiber in weight management.

Regulating Blood Sugar

a person checking their blood sugar

The combination of healthy fats and dietary fiber in guacamole makes it excellent for managing blood sugar levels.

These components slow the absorption of sugars into your bloodstream, which can prevent the blood sugar spikes and crashes associated with eating carbohydrate-rich foods like mango.

Maintaining steady blood sugar levels is not just essential for those with diabetes.

According to a study published, unstable blood sugar can lead to feelings of hunger and increased calorie consumption, contributing to weight gain.

Also read: Are Protein Pancakes Good for Weight Loss?

Downsides of Consuming Guacamole for Weight Loss

While guacamole is a nutrient-rich healthy snack, it’s also important to be aware of some potential pitfalls that could hinder your weight loss efforts. Let’s discuss some of the factors that could turn this healthful snack into a weight loss obstacle.

The Portion Size Puzzle

Guacamole, while brimming with healthy fats and fiber, is also calorie-dense. A common pitfall many people fall into is overindulging in portion sizes.

After all, it’s easy to dip chip after chip into the bowl without realizing how much you’re eating.

While healthy fats are beneficial, they contain nine calories per gram, more than double the calorie content of proteins and carbohydrates.

So even though they’re good for you, they can still lead to weight gain if you consume too much.

In the context of weight loss, calories still count. If you’re not careful, those extra guacamole servings can lead to a calorie surplus, which could eventually lead to weight gain.

The Partner Problem

small bowl of guacamole with chips laying on the side

What you eat with your guacamole can also significantly impact its health benefits.

For instance, pairing your guacamole with fried chips can add many calories and unhealthy fats to your snack, making it more conducive to weight gain than weight loss.

The same goes for adding high-calorie ingredients to your guacamole.

While it might be tempting to toss in some sour cream or cheese for extra creaminess, these ingredients can quickly ramp up the calorie count and the amount of saturated fat.

The Nutrient Balance Conundrum

Even though guacamole is a healthy food, it doesn’t contain all the nutrients your body needs.

It’s still essential to ensure a balanced diet that includes a variety of other healthy foods to provide a broad range of nutrients.

For example, while guacamole is high in healthy fats and fiber, it’s relatively low in protein.

To ensure a balanced meal, it’s good to pair your guacamole with a lean protein source, such as grilled chicken or tofu.

Also read: Are English Muffins Good for Weight Loss?

Incorporating Guacamole into a Balanced and Healthy Weight Loss Plan

In the world of weight loss, it’s not just about what you eat, but also how you eat it. Guacamole can be a powerful ally in your weight loss journey if consumed mindfully and as part of a balanced diet. Here are some strategies for incorporating this tasty dip into your healthy eating plan.

Mindful Portion Sizes

As we’ve discussed, guacamole can be quite calorie-dense due to its healthy fat content. Therefore, being mindful of portion sizes is crucial.

A recommended serving size for guacamole is typically around a half cup. This amount allows you to enjoy the health benefits of the dip without going overboard on calories.

While it can be easy to eat more than a half-cup, especially when you’re scooping it up with chips, keeping an eye on portion sizes can help ensure that you’re staying within your calorie goals for weight loss.

Pairing Guacamole with Healthy Foods

Crunchy veggies like bell peppers, cucumber, or carrot sticks can provide a satisfying crunch without the excess calories and unhealthy fats of fried chips.

Another strategy is using guacamole as a spread on whole-grain bread. Whole grains are rich in dietary fiber, a nutrient that can help you feel full and satisfied.

This can complement the satiating effects of the healthy fats in guacamole, further supporting weight loss.

Finally, you can use guacamole to add flavor to lean proteins, like grilled chicken or fish.

Protein is an essential nutrient for weight loss because it can help you feel full, support muscle growth, and has a high thermic effect, meaning your body burns more calories digesting protein compared to fats or carbohydrates.

Incorporating Guacamole into Balanced Meals

While guacamole is a healthy food, it’s important to remember that it should be just one component of a balanced meal.

A balanced meal typically includes a good source of lean protein, whole grains, and plenty of colorful vegetables. You can think of guacamole as the “healthy fat” portion of your meal.

For instance, consider a burrito bowl with brown rice, black beans, grilled chicken, a mix of fresh vegetables, and a dollop of guacamole on top.

This meal is balanced, satisfying, and packed with nutrients that support weight loss.

Avoiding High-Calorie Add-ins

When making homemade guacamole, be mindful of high-calorie add-ins. Ingredients like sour cream or cheese can quickly increase the calorie count of your guacamole.

Instead, consider adding flavor with low-calorie ingredients like little lime juice, cayenne pepper, or fresh herbs.

Also read: Is Pasta Salad Good for Weight Loss?

Alternatives to Guacamole for Weight Loss

While guacamole is a great addition to a healthy diet, it’s not the only option out there. Perhaps you’re not a fan of guacamole, or you’re looking for a bit of variety.

Luckily, several nutritious alternatives can offer similar benefits for weight loss.

Avocado Oil and Olive Oil in Salad Dressings

A bottle of olive oil standing next to a bowl of avocado

Avocado oil and olive oil are both excellent sources of heart-healthy monounsaturated fats.

Like the fats found in guacamole, these oils can help reduce bad cholesterol levels, decrease belly fat, and improve heart health.

Use these oils in salad dressings instead of commercial dressings that are often high in saturated fat and added sugars.

These healthier dressings can help you control your calorie intake while still getting the benefits of monounsaturated fats.

Plus, adding a little oil to your salad can also help your body better absorb the fat-soluble vitamins in the vegetables.

Hummus: A Protein-Packed Alternative

A bowl of hummus

Hummus, made primarily from chickpeas such as tahini (sesame paste), olive oil, and lemon juice, is another excellent dip or spread option.

Not only does it contain healthy fats from olive oil and tahini, but it also offers a significant amount of plant-based protein from chickpeas.

Protein is essential for weight loss as it promotes satiety, reducing the likelihood of overeating.

Plus, the body burns more calories digesting protein compared to fat or carbs, a phenomenon known as the thermic effect of food.

Fresh Salsa: A Low-Calorie Option

A bowl of salsa

If you’re looking for a lower-calorie alternative to guacamole, fresh salsa could be a great option.

Made from fresh tomatoes, onions, cilantro, and peppers, salsa is rich in vitamins, minerals, and antioxidants, and generally lower in calories compared to guacamole.

While salsa doesn’t offer the healthy fats found in guacamole, its high water and fiber content can help you feel full, potentially aiding in weight management.

Incorporating Avocados in Other Ways

If you enjoy the health benefits of avocados but want to try something other than guacamole, consider adding slices of this nutritious green fruit to your salads, sandwiches, or toast.

This way, you’ll still get the heart-healthy monounsaturated fats and dietary fiber avocados are known for, just in a different format.

Also read: Are Pancakes Good for Weight Loss?


So, is guacamole healthy for weight loss? Absolutely! But, as with any food, balance, and moderation are key.

Enjoy your guacamole, but be mindful of your serving size and what you pair it with. Remember, guacamole is a part of your diet, not the entirety of it. Happy healthy eating.


Does guacamole burn belly fat?

Guacamole contains monounsaturated fats, primarily from avocados, which have been associated with reduced belly fat.

However, guacamole itself does not directly “burn” belly fat. A calorie-controlled, balanced diet and regular exercise are necessary for targeted fat loss.

Can I eat guacamole on a diet?

Yes, you can eat guacamole on a diet. It’s a source of healthy fats and fiber, which can help you feel satisfied. However, due to its high-calorie content, portion control is crucial.

How to eat guacamole for weight loss?

Eat guacamole in moderation, be mindful of portion sizes, pair it with nutrient-rich, low-calorie foods like fresh vegetables or lean proteins, and avoid high-calorie add-ins or accompaniments like fried chips.

Is guacamole healthy or fattening?

Guacamole is healthy as it’s rich in heart-healthy fats, dietary fiber, and various vitamins and minerals. However, its high-calorie content means it could contribute to weight gain if eaten in large amounts without considering overall calorie intake.

Is guacamole healthy calories?

Yes, the calories in guacamole mainly come from healthy monounsaturated fats from avocados.

However, remember that even healthy calories can contribute to weight gain if not balanced with overall calorie intake and expenditure.

Is guacamole good or bad for you?

Guacamole is generally good for you, as it’s packed with heart-healthy monounsaturated fats, dietary fiber, and other nutrients.

But, like any food, it should be consumed as part of a balanced diet and in moderation.

Is it okay to eat guacamole every day?

It’s generally okay to eat guacamole every day, as long as you’re mindful of portion sizes and it’s part of a balanced, calorie-controlled diet.

Is guacamole OK for weight loss?

Yes, guacamole can be part of a weight loss plan due to its fiber content and healthy fats, which can help keep you satisfied. However, because it’s calorie-dense, portion control is key.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

Sharing is caring!