Love it, Like it, Hate it: Pre-Made Guacamole

Homemade guacamole is almost always a fantastic appetizer, snack, or spread.  But take a closer look at some of the store-bought blends and you’ll see a big difference in sodium, as well as some brands with some pretty wacky ingredients that you wouldn’t – and shouldn’t – expect in your guac.  In today’s Love it, Like it, Hate it, we’re Getting the Skinny with Molly on her top picks for guacamole, and which brands to steer clear of.

 

Nutrition facts are per two-tablespoon serving unless otherwise noted.

 

LOVE IT!

 

Wholly Guacamole – Avocado Verde

  • Per 2 tablespoon serving: 25 calories – 1.5 grams fat – 1 gram carb – <1 gram fiber – 135 mg sodium
  • Tomatillo, Hass avocado, onion, jalapeno pepper, cilantro, garlic, salt, calcium ascorbate, citric acid
  • More tomatillo than even avocado means fewer calories per serving

 

Wholly Avocado Minis

  • Per 1 mini-cup (2 oz): 100 calories – 9 grams fat – 5 grams carb – 3 grams fiber – 0 sodium
  • Single ingredient: Hass avocados

 

 

LIKE IT!

 

Wholly Guacamole Minis – Spicy and Spicy Homestyle – offer built-in portion control

  • Per 1 mini-cup (2 oz): 100 calories – 8-9 grams fat – 3-5 grams carb – 4-6 grams fiber 200-210 mg sodium
  • Hass avocado, vinegar, jalapeno pepper, onion, salt, jalapeno powder, red bell pepper, garlic

 

Sabra Guacamole – Classic

  • Per 2 tablespoon serving: 50 calories- 4 grams fat – 3 grams carbs – 2 grams fiber – 150 mg sodium
  • Hass avocado, onion, tomato, jalapeno pepper, cilantro, salt, garlic, lime juice, onion, ascorbic acid

 

Trader Joe’s Reduced Guilt Chunky Guacamole – “Made with Greek Yogurt | “50% less fat & 40% less calories”

  • Per 2 tablespoon serving: 30 calories – 2 grams fat – 2 grams carbs – 1 gram fiber – 280 mg sodium
  • Hass avocados, lowfat greek yogurt, tomatoes, lime juice, sea salt, jalapenos

 

 

HATE IT!

 

Dean’s Guacamole

  • Per 2 tablespoon serving: 90 calories – 9 grams fat – 3 grams carbs – 0 fiber – 170 mg sodium
  • 2x calories & fat compared to other brands; artificial colors, added gums, stabilizers, starches & oils:
  • Skim milk, soybean oil, tomatoes, , coconut oil, contains <2% avocado, whole egg, onion, salt, distilled vinegar, whey, jalapeños, egg yolks, sugar, nonfat dry milk, lactic acid, xanthan gum, sodium caseinate, isolated soy protein, tomato juice, vegetable mono & diglycerides, cilantro, spices, sodium benzoate and potassium sorbate, gelatin, corn starch, guar gum, cellulose gel, cellulose gum, lemon juice concentrate, maltodextrin, natural flavors, ascorbic acid, locust bean oil, disodium phosphate, citric acid, acetic acid, garlic, gum arabic, blue 1, red 40, yellow 5, yellow 6

 

 

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Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in NOLA.com|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD