THE FOODIST / WHOLLY, GUACAMOLE!

First step in making truly wonderful guacamole is to find the most attractive avocados available.

CHIPPING AWAY WITH CHIPOLTE GUACAMOLE

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GUEST BLOG / By Sara Ipatenco, Chipolte Restaurants--A serving of avocado provides more than 20 essential vitamins and minerals, and guacamole is a healthy way to add this nutritious food to your diet.

Knowing more about what a serving of guacamole has to offer — as well as specific guacamole nutrition facts — may motivate you at menu time.   The diet info is based on Chipolte style guacamole.

Great looking, great tasting Chipolte Guacamole

Calories in Guacamole

One whole avocado has approximately 322 calories. So how many calories are there in guacamole at Chipotle? One four-ounce serving of Chipotle guacamole has 230 calories. And if you have one serving of guacamole with chips, the total goes up to 770 calories.

Fat in Guacamole

The avocado has unfairly earned the reputation of being high in fat. It is true that a serving of guacamole does contain several grams of fat, but it is mostly healthy unsaturated fat. Eating small amounts of fat is important because it helps your body absorb more of the vitamins and minerals from the foods you eat. Unsaturated fats can do this without compromising your health like saturated fat does. A serving of guacamole from Chipotle has 22 grams of total fat, but only 3.5 grams of that is the saturated variety.

 Fiber in Guacamole

Fiber is another important nutrient found in guacamole. Many people lack fiber in their diets, which can contribute to bowel problems, such as constipation, as well as more serious disorders like heart disease and colon cancer. Increasing your daily fiber intake may help reduce blood cholesterol levels, as well as help you regulate your blood sugar levels. Adding a serving of Chipotle's guacamole to your tacos or burrito will add six grams of fiber to your meal.

Potassium in Guacamole

Avocados are an excellent source of potassium, which is crucial to heart function. Combined with high levels of unsaturated fats and low levels of sodium, the potassium in avocados and guacamole supports the health of your heart. One-fifth of a fresh avocado, or about one ounce, supplies about 140 milligrams of this essential nutrient, so a four-ounce serving of guacamole from Chipotle provides over 550 milligrams.

Other Nutrients in Chipotle made Guacamole

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Guacamole contains many additional nutrients that make it a nutritious topping for your taco or burrito. The four-ounce serving from Chipotle supplies you with 20 percent of your daily vitamin C requirement, as well as 4 percent of the vitamin A you need on a daily basis. The guacamole also contains 2 percent of your calcium and iron needs. A serving of guacamole also supplies 2 grams of protein. With 370 milligrams of sodium, you should stick to just one serving to keep the sodium content of your meal at a healthy level.