How many calories are in guacamole?

Guacamole contains approximately 160 kcal per 100g, with most calories coming from the healthy monounsaturated fats in avocado. A typical 50g serving (about two tablespoons) provides around 80 kcal. This is higher than many dips on a per-100g basis, but the fat content means you tend to eat less — it is more satiating than lower-calorie, higher-carb alternatives like salsa or hummus.

Is shop-bought guacamole processed?

Yes — every shop-bought guacamole at Tesco is at least NOVA 3 (processed). Even premium brands like Holy Moly contain citric acid for preservation. The Tesco own-brand versions add preservatives and stabilisers. The Tesco Guacamole Style Topping has the most additives and lower avocado content. Homemade guacamole is NOVA 1 and takes five minutes to make — it is the only way to get a truly unprocessed version.

Is guacamole healthy?

Guacamole is nutrient-dense, providing heart-healthy monounsaturated fats, fibre (3.4g/100g), potassium, and vitamins E and K from the avocado base. It has virtually no impact on blood sugar due to its low carbohydrate content (under 4g/100g). The main watch-out is portion size — at 160 kcal per 100g, it is easy to consume significant calories if dipping freely with crisps or bread. Paired with vegetables or used as a spread, it is an excellent healthy fat source.

Glucose: Very LowNOVA 1

Nutritional Information for Guacamole

Guacamole is an avocado-based dip providing around 160 kcal per 100g, with most calories coming from the healthy monounsaturated fats in avocado. It has a low glycaemic index due to its high fat and fibre content and very low carbohydrate load. Homemade guacamole (avocado, lime, onion, coriander, salt) is NOVA 1, but shop-bought versions from Tesco are typically NOVA 3 due to preservatives, citric acid, and stabilisers. The biggest difference between homemade and shop-bought is the ingredient list — Tesco's own guacamole dips contain considerably more additives than you would use at home.

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	160 kcal / 660 kJ	80 kcal
Protein	1.5g	0.8g
Carbohydrates	3.8g	1.9g
of which sugars	1.4g	—
Fat	15g	7.5g
of which saturated	2.4g	—
Fibre	3.4g	—
Salt	0.5g	—

Serving size: 2 tablespoons (~50g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Guacamole contains only 3.8g of carbohydrates per 100g, with the majority of its calories coming from fat (15g). The combination of high fat and fibre (3.4g) means it has virtually no impact on blood sugar. A typical 50g serving provides under 2g of carbohydrates. In fact, adding guacamole to a meal can help reduce the glycaemic response of other foods by slowing gastric emptying. The low GI makes it an excellent dip choice for blood sugar management.

Processing level

NOVA 1 (homemade); NOVA 3 (shop-bought)

Homemade guacamole made from avocado, lime juice, onion, coriander, chilli, and salt is NOVA 1 — a combination of unprocessed ingredients with basic seasoning. Shop-bought guacamole from Tesco (such as Tesco Guacamole Dip 163G) is NOVA 3 due to the addition of preservatives, citric acid, and stabilisers required for shelf life. The Tesco Guacamole Style Topping is even further from homemade, with lower avocado content and more fillers. Premium brands like Holy Moly use simpler ingredient lists but still contain citric acid and salt, keeping them at NOVA 3.

Guacamole at Tesco

Source: Tesco product page, October 2025

Tesco Guacamole Dip 163G

2 UPF markers

£2.20*NOVA 3 (processed)

Tesco Guacamole Style Topping 285G

3 UPF markers

£1.50*NOVA 3 (processed)

Holy Moly Guacamole Original 150G

1 UPF marker

£2.35*NOVA 3 (processed)

Old El Paso Squeezy Chunky Guacamole 240G

2 UPF markers

£2.55*NOVA 3 (processed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

Homemade guacamole is always NOVA 1 and takes under five minutes: mash avocado with lime, salt, onion, and coriander. Every shop-bought option at Tesco is NOVA 3 at minimum. The Tesco Guacamole Style Topping (£1.50) is the cheapest but has the lowest avocado content and most fillers — note it is labelled 'style topping' rather than 'guacamole', which is a red flag. Holy Moly (£2.35) has the cleanest shop-bought ingredient list. Budget tip: a single ripe avocado (£0.80-£1.00) makes roughly 150g of homemade guacamole — cheaper than any pre-made option and NOVA 1.

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