How many calories is 2 tbsp homemade Guacamole?

Guacamole is a popular avocado-based dip that originates from Mexico. It’s made by mashing ripe avocados and mixing in ingredients like lime juice, onion, tomato, cilantro, and salt. Guacamole makes a nutritious, flavorful addition to dishes like tacos, quesadillas, nachos, and more. But many people wonder just how many calories are in this tasty green dip, especially if it’s homemade.

In this article, we’ll break down the calorie count in 2 tablespoons of homemade guacamole. We’ll look at the calories in the base ingredients – avocado, onion, tomato, lime juice, cilantro, and salt. We’ll also explore how preparation methods and any additional ingredients can impact the calories. Read on to get the full scoop on the calorie count for a standard serving of homemade guac!

Calories in Main Guacamole Ingredients

Guacamole starts with ripe avocados, which provide the base flavor, texture, and majority of calories. Here’s a look at the calories in a standard 2-tablespoon serving of the key guac ingredients:


– 1/5 medium avocado (around 2 tablespoons): 114 calories

Avocado is the main component of guacamole. A 2-tablespoon serving accounts for over 100 calories alone. Avocados are high in healthy fats, which is where most of their calories come from. They provide a creamy, rich texture and flavor to guacamole.


– 1 tablespoon chopped onion: 8 calories

Onions add a savory, pungent kick to guacamole. A tablespoon of chopped onion contains minimal calories and provides fiber.


– 2 tablespoons chopped tomato: 6 calories

Tomatoes boost the nutrition of guacamole with vitamin C, lycopene, and additional fiber. Two tablespoons of chopped tomato add just 6 more calories.

Lime Juice

– 1 tablespoon fresh lime juice: 4 calories

Lime juice gives guacamole its signature tangy flavor. One tablespoon contains only 4 calories.


– 1 tablespoon chopped cilantro: 1 calorie

Fresh cilantro adds vibrant herbal flavor. A tablespoon of chopped leaves provides just 1 calorie.


– 1/8 teaspoon salt: 0 calories

A small sprinkling of salt enhances overall flavor. Salt provides no calories but should be used sparingly due to sodium content.

Total Calories

Adding up the main ingredients:

– Avocado: 114 calories
– Onion: 8 calories
– Tomato: 6 calories
– Lime juice: 4 calories
– Cilantro: 1 calorie
– Salt: 0 calories

Total calories for 2 tablespoons of homemade guacamole with these basic ingredients: Around 133 calories

So a serving of plain guacamole made with just ripe avocado, onion, tomato, lime juice, cilantro, and salt provides a moderate 133 calories. The majority come from the avocado’s healthy fats.

Factors That Increase Calories

Some variations and additions can increase the calorie count for homemade guacamole:

Extra Avocado

Using more than 2 tablespoons of avocado will add more calories based on portion size. More avocado means a higher calorie count.

Avocado Oil or Olive Oil

Some recipes call for adding 1 teaspoon of avocado oil or olive oil. This tacks on about 40 extra calories.

Sour Cream

Mixing in 1-2 tablespoons of sour cream adds around 25-50 calories. Sour cream provides creaminess but also boosts overall calories.


Sprinkling on shredded cheese like cheddar, queso fresco, or cotija can add 50-100+ calories per tablespoon. Cheese ramps up flavor but packs a caloric punch.

Bacon or Chorizo

Cooking and mixing in crumbled bacon or chorizo sausage can add 50+ calories for just 1-2 tablespoons.

Factors That Decrease Calories

On the other hand, some adjustments make guacamole lighter:

Less Fat Avocados

Opting for smaller or less ripe avocados has less fat and fewer calories. The same 2-tablespoon portion may be 85-100 calories instead of 114.

Greek Yogurt

Using nonfat Greek yogurt instead of sour cream saves calories and adds protein. Two tablespoons contains just 20-30 calories.

Lighter Ingredients

Substitute chopped bell pepper for half the onion. Use just a sprinkle of reduced-fat cheese. Go easy on salty, fatty add-ins like bacon or chorizo.

No Oil

Skipping added oils eliminates about 40 calories per teaspoon.

Nutrition Facts

Here is the nutrition information for a basic 2-tablespoon serving of homemade guacamole:

Nutrient Amount
Calories 133
Fat 12g
Saturated Fat 2g
Trans Fat 0g
Cholesterol 0mg
Sodium 167mg
Carbohydrates 7g
Fiber 4g
Sugar 1g
Protein 2g

So along with 133 calories, a 2-tablespoon serving of homemade guacamole made with basic ingredients provides 12g of fat, 4g of fiber, and small amounts of carbs and protein. The calorie count is moderate and comes mostly from healthy monounsaturated fats in the avocado.

Ways to Enjoy Guacamole

Homemade guacamole is delicious, nutritious, and versatile:

– Serve it alongside fresh-cut veggies as a healthy, low-calorie dip or spread.

– Have it as a topping on tacos, burritos, enchiladas, and other Mexican dishes.

– Use it as a sauce on meat or fish. Spoon it over grilled chicken breasts or fish fillets.

– Top salads with spoonfuls of guacamole.

– Spread it on a cheese quesadilla before grilling or pan-frying.

– Mix it into chilled tomato gazpacho soup for an avocado kick.

– Use it as a unique filling for an omelet or breakfast sandwich.

– For a satisfying snack or light meal, spread it over whole-wheat toast or have it with low-fat baked tortilla chips.

Tips for the Best Homemade Guac

Follow these tips for creamy, flavorful homemade guac every time:

– Start with ripe, ready-to-eat avocados. Squeezing the fruit gently can help determine ripeness.

– Use a fork to mash the avocado well. Leave it slightly chunky for texture.

– Add onion, tomato, cilantro, lime juice, and salt to taste. Lime juice prevents browning.

– For a smoother consistency, blend the ingredients in a food processor. But be careful not to over-blend.

– Store guacamole in an airtight container pressed against plastic wrap to prevent air exposure.

– To keep the lovely green color, press extra plastic wrap directly atop the surface.

– Refrigerate for up to 3 days. The flavor is best on the first day.

How Many Calories in Other Portion Sizes?

The calorie count scales up or down depending on how much homemade guacamole you eat:

Portion Calories
1 tablespoon 67
2 tablespoons 133
1/4 cup 200
1/2 cup 400
1 cup 800

As you can see, a typical 1/4 cup serving of homemade guacamole contains around 200 calories. One cup provides a hefty 800 calories, so portion sizes matter, especially if you eat guacamole daily or frequently.

Calories in Store-Bought Guacamole

What about the calories in pre-made, store-bought guacamole? Here’s how it typically compares:

– Fresh refrigerated guacamole: Similar to homemade if ingredients are avocado, onion, tomato, cilantro, lime, and salt. Around 130 calories per 2-tablespoon serving.

– Frozen guacamole: Slightly higher than fresh at 140-170 calories for 2 tablespoons due to added ingredients and processing.

– Jarred or canned guacamole: Can range widely from 130 to 250+ calories for 2 tablespoons depending on oil and extra ingredients. Read nutrition labels.

So fresh guacamole you make yourself or buy pre-made tends to be lower in calories than heavily processed types. But check labels, as calories can vary significantly between brands.

Should You Eat Guacamole If Trying to Lose Weight?

Guacamole can absolutely be part of a healthy, calorie-controlled diet for weight loss. Here are some tips:

– Stick to reasonable portion sizes like 2 tablespoons or 1/4 cup.

– Enjoy it with cut veggies rather than chips, which can pack on calories and carbs.

– Opt for Greek yogurt instead of sour cream as a lower-calorie mixing ingredient.

– Avoid bacon, cheese, oil and other high-calorie add-ins.

– Balance it with lower calorie foods in your daily diet.

– Account for the calories by reducing other foods to stay within your daily calorie goal.

So feel free to work this flavorful green dip into your healthy eating plan in moderation. Just be mindful of portions and ingredients to keep calories in check.

Health Benefits of Guacamole

Along with its great flavor, guacamole provides some nice health bonuses:

Heart-Healthy Fats

The avocado in guacamole provides anti-inflammatory monounsaturated and polyunsaturated fats. These may help lower LDL (bad) cholesterol.

Vitamins and Minerals

Guacamole delivers antioxidants like vitamins C and E, plus potassium, magnesium, and folate.


With around 4 grams per serving, the fiber content helps with digestion and getting full.

Nutrient Absorption

The fat helps your body absorb and use fat-soluble nutrients from other foods.

So don’t be afraid to enjoy guacamole in moderation as part of an overall nutritious eating plan!


A 2-tablespoon serving of homemade guacamole typically provides around 133 calories, with the majority coming from the healthy fats in avocado. Exact calories depend on added ingredients, portion size, and preparation method. Store-bought guacamole can range from 130 to 250+ calories depending on the brand. While relatively high in calories and fat compared to other dips, guacamole offers significant nutritional benefits. Watch your portions, balance it with lower calorie foods, and work it into your diet in moderation to boost flavor and nutrition without overdoing calories.

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