Nutritional Facts: Hearts of Palm Guacamole

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  14 ounces (397g)
hearts of palm
1/2 cup (8g)
cilantro
2 (6g)
fresh garlic cloves
1/2 (24g)
lemons, juice of
1 tablespoon (14g)
olive oil
3 (603g)
avocados
1 teaspoon (2g)
ground cumin
1/4 teaspoon (2g)
salt
1/2 teaspoon (1g)
ground black pepper
1/2 cup (80g)
red onions
1/2 cup (90g)
tomatoes
1 to taste (0g)
jalapenos
Total 1 serving
Alanine (g) 0.4 n/a 0.0 n/a 0.0 0.7 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Alcohol n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 0.7 n/a 0.0 n/a 0.0 0.5 n/a 0.0 0.0 0.1 0.0 n/a 1 0
Ash (g) 8.1 0.1 0.1 0.1 0.0 9.5 0.2 1.5 0.1 0.3 0.5 n/a 20 2
Aspartic acid (g) 0.7 n/a 0.0 n/a 0.0 1.4 n/a 0.0 0.0 0.1 0.1 n/a 2 0
Beta-sitosterol n/a 0.2 n/a n/a n/a 458.3 n/a n/a n/a n/a n/a n/a 458 38
Caffeine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 230.2 5.4 10.9 1.4 0.1 72.4 19.6 0.4 5.1 18.4 9.0 n/a 373 31
Calories 111.1 1.8 8.9 5.3 119.3 964.8 7.9 0.0 2.9 32.0 16.2 n/a 1,270 106
Calories (kj) 464.4 7.6 37.4 21.8 499.4 4,040.1 32.9 0.0 12.1 132.8 66.6 n/a 5,315 443
Campesterol n/a 0.0 n/a n/a n/a 30.2 n/a n/a n/a n/a n/a n/a 30 3
Carbohydrates (g) 18.3 0.3 2.0 1.7 0.0 51.4 0.9 0.0 0.7 7.5 3.5 n/a 86 7
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Copper (mg) 0.5 0.0 0.0 0.0 0.0 1.1 0.0 0.0 0.0 0.0 0.1 n/a 2 0
Cystine (g) 0.1 n/a 0.0 n/a 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Dietary Fiber (g) 9.5 0.2 0.1 0.1 0.0 40.4 0.2 0.0 0.3 1.4 1.1 n/a 53 4
Folate (mcg) 154.8 5.0 0.2 4.8 0.0 488.4 0.2 0.0 0.2 15.2 13.5 n/a 682 57
Folate, DFE (mcg) 154.8 5.0 0.2 4.8 0.0 488.4 0.2 0.0 0.2 15.2 13.5 n/a 682 57
Folate, food (mcg) 154.8 5.0 0.2 4.8 0.0 488.4 0.2 0.0 0.2 15.2 13.5 n/a 682 57
Folic acid (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Fructose n/a n/a n/a 0.3 n/a 0.7 n/a n/a 0.0 1.0 1.2 n/a 3 0
Galactose n/a n/a n/a 0.0 n/a 0.6 n/a n/a 0.0 0.0 0.0 n/a 1 0
Glucose (dextrose) n/a n/a n/a 0.2 n/a 2.2 n/a n/a 0.0 1.6 1.1 n/a 5 0
Glutamic acid (g) 1.2 n/a 0.0 n/a 0.0 1.7 n/a 0.0 0.0 0.2 0.4 n/a 4 0
Glycine (g) 0.4 n/a 0.0 n/a 0.0 0.6 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Histidine (g) 0.2 n/a 0.0 n/a 0.0 0.3 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Hydroxyproline n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Iron (mg) 12.4 0.1 0.1 0.0 0.1 3.3 1.4 0.0 0.1 0.2 0.2 n/a 18 1
Isoleucine (g) 0.4 n/a 0.0 n/a 0.0 0.5 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Lactose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Leucine (g) 0.7 n/a 0.0 n/a 0.0 0.9 n/a 0.0 0.0 0.0 0.0 n/a 2 0
Lysine (g) 0.4 n/a 0.0 n/a 0.0 0.8 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Magnesium (mg) 150.8 2.1 1.5 1.4 0.0 174.9 7.7 0.0 2.0 8.0 9.9 n/a 358 30
Maltose n/a n/a n/a 0.0 n/a 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Manganese (mg) 5.5 0.0 0.1 0.0 0.0 0.9 0.1 0.0 0.1 0.1 0.1 n/a 7 1
Methionine (g) 0.2 n/a 0.0 n/a 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Monounsaturated Fat (g) 0.4 0.0 0.0 0.0 9.8 59.1 0.3 0.0 0.0 0.0 0.0 n/a 70 6
Niacin (mg) 1.7 0.1 0.0 0.0 0.0 10.5 0.1 0.0 0.0 0.1 0.5 n/a 13 1
Pantothenic acid (mg) 0.5 0.0 0.0 0.0 0.0 8.4 n/a 0.0 0.0 0.1 0.1 n/a 9 1
Phenylalanine (g) 0.4 n/a 0.0 n/a 0.0 0.6 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Phosphorus (mg) 258.0 3.8 9.2 1.9 0.0 313.6 10.5 0.0 1.8 23.2 21.6 n/a 644 54
Phytosterols n/a 0.4 n/a n/a 29.8 n/a 1.4 0.0 1.1 12.0 6.3 n/a 51 4
Polyunsaturated Fat (g) 0.8 0.0 0.0 0.0 1.4 11.0 0.1 0.0 0.0 0.0 0.1 n/a 13 1
Potassium (mg) 702.6 41.7 24.1 24.7 0.1 2,924.6 37.5 0.1 15.3 116.8 213.3 n/a 4,101 342
Proline (g) 0.3 n/a 0.0 n/a 0.0 0.6 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Protein (g) 10.0 0.2 0.4 0.1 0.0 12.1 0.4 0.0 0.1 0.9 0.8 n/a 25 2
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Riboflavin (mg) 0.2 0.0 0.0 0.0 0.0 0.8 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Saturated Fat (g) 0.5 0.0 0.0 0.0 1.9 12.8 0.0 0.0 0.0 0.0 0.0 n/a 15 1
Selenium (mcg) 2.8 0.1 0.9 0.0 0.0 2.4 0.1 0.0 0.1 0.4 0.0 n/a 7 1
Serine (g) 0.3 n/a 0.0 n/a 0.0 0.7 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Sodium (mg) 1,690.9 3.7 1.0 0.2 0.3 42.2 3.5 581.4 0.2 3.2 4.5 n/a 2,331 194
Starch n/a n/a n/a 0.0 n/a 0.7 n/a n/a n/a 0.0 0.0 n/a 1 0
Stigmasterol n/a 0.2 n/a n/a n/a 12.1 n/a n/a n/a n/a n/a n/a 12 1
Sucrose n/a n/a n/a 0.1 n/a 0.4 n/a n/a 0.0 0.8 0.0 n/a 1 0
Sugar n/a 0.1 0.1 0.6 0.0 4.0 0.0 0.0 0.0 3.4 2.4 n/a 11 1
Theobromine n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 0.0 0.0 0.0 0.0 0.0 0.4 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Threonine (g) 0.4 n/a 0.0 n/a 0.0 0.4 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Tocopherol, alpha n/a 0.2 0.0 0.0 1.9 12.5 0.1 0.0 0.0 0.0 0.5 n/a 15 1
Tocopherol, beta n/a n/a n/a n/a 0.0 0.3 n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta n/a n/a n/a n/a 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a n/a n/a n/a 0.1 2.0 n/a n/a 0.1 0.0 0.1 n/a 2 0
Total Fat (g) 2.5 0.0 0.0 0.1 13.5 88.4 0.5 0.0 0.0 0.1 0.2 n/a 105 9
Trans-monoenoic Fat n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
TransFatty acids n/a n/a n/a 0.0 n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
Tryptophan (g) 0.1 n/a 0.0 n/a 0.0 0.2 n/a 0.0 0.0 0.0 0.0 n/a 0 0
Tyrosine (g) 0.2 n/a 0.0 n/a 0.0 0.3 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Valine (g) 0.5 n/a 0.0 n/a 0.0 0.6 n/a 0.0 0.0 0.0 0.0 n/a 1 0
Vitamin A, IU (IU) 0.0 539.8 0.5 1.4 0.0 880.4 26.7 0.0 6.3 1.6 749.7 n/a 2,206 184
Vitamin A, RAE (mcg) 0.0 27.0 0.0 0.0 0.0 42.2 1.3 0.0 0.3 0.0 37.8 n/a 109 9
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Vitamin B-6 (mg) 0.1 0.0 0.1 0.0 0.0 1.5 0.0 0.0 0.0 0.1 0.1 n/a 2 0
Vitamin C (mg) 31.4 2.2 1.9 9.3 0.0 60.3 0.2 0.0 0.0 5.9 12.3 n/a 123 10
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Water (g) 358.0 7.4 3.5 22.2 0.0 441.6 0.2 0.0 0.1 71.3 85.1 n/a 989 82
Zinc (mg) 4.6 0.0 0.1 0.0 0.0 3.9 0.1 0.0 0.0 0.1 0.2 n/a 9 1

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