Nutritional Facts: Flaky Guacamole Cups

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.

  1/2 cup (128g)
cannellini beans
1 (110g)
red onions
1/2 (7g)
jalapenos
1/4 teaspoon (1g)
black pepper
1/2 teaspoon (1g)
cumin
1/2 teaspoon (1g)
Mexican chili powder
1 (44g)
limes, juice of
3 (9g)
garlic cloves
1 teaspoon (6g)
sea salt
1 (201g)
avocados
1 (62g)
plum tomatoes
15 (0g)
miniature phyllo cups
Total 1 serving
Alanine (g) 0.3 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 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) 0.4 0.1 n/a 0.0 n/a 0.0 0.0 0.1 0.0 0.2 0.0 n/a 1 0
Ash (g) 2.1 0.4 0.0 0.0 0.1 0.2 0.1 0.1 6.0 3.2 0.3 n/a 13 1
Aspartic acid (g) 0.8 0.1 n/a 0.0 n/a 0.0 0.1 0.0 0.0 0.5 0.1 n/a 2 0
Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 152.8 n/a n/a 153 10
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) 43.5 25.3 0.8 2.5 9.8 4.5 6.2 16.3 1.4 24.1 6.2 n/a 141 9
Calories 107.5 44.0 2.0 1.4 3.9 3.8 11.0 13.4 0.0 321.6 11.2 n/a 520 35
Calories (kj) 451.8 182.6 8.3 6.0 16.5 15.9 45.8 56.1 0.0 1,346.7 45.9 n/a 2,176 145
Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 10.1 n/a n/a 10 1
Carbohydrates (g) 18.6 10.3 0.5 0.4 0.5 0.7 3.7 3.0 0.0 17.1 2.4 n/a 57 4
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) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.4 0.0 n/a 1 0
Cystine (g) 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Dietary Fiber (g) 6.8 1.9 0.2 0.1 0.1 0.5 0.2 0.2 0.0 13.5 0.7 n/a 24 2
Folate (mcg) 46.1 20.9 1.9 0.1 0.1 0.4 4.4 0.3 0.0 162.8 9.3 n/a 246 16
Folate, DFE (mcg) 46.1 20.9 1.9 0.1 0.1 0.4 4.4 0.3 0.0 162.8 9.3 n/a 246 16
Folate, food (mcg) 46.1 20.9 1.9 0.1 0.1 0.4 4.4 0.3 0.0 162.8 9.3 n/a 246 16
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 (g) 0.0 1.4 0.2 0.0 n/a 0.1 0.3 n/a n/a 0.2 0.8 n/a 3 0
Galactose (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.2 0.0 n/a 0 0
Glucose (dextrose) (g) 0.0 2.2 0.1 0.0 n/a 0.0 0.3 n/a n/a 0.7 0.8 n/a 4 0
Glutamic acid (g) 1.1 0.3 n/a 0.0 n/a 0.0 0.0 0.1 0.0 0.6 0.3 n/a 2 0
Glycine (g) 0.3 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1 0
Histidine (g) 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Hydroxyproline (g) 0.0 n/a n/a 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.5 0.2 0.0 0.1 0.7 0.2 0.0 0.2 0.0 1.1 0.2 n/a 4 0
Isoleucine (g) 0.3 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1 0
Lactose (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Leucine (g) 0.6 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.3 0.0 n/a 1 0
Lysine (g) 0.5 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.3 0.0 n/a 1 0
Magnesium (mg) 34.6 11.0 1.1 1.0 3.8 2.0 3.5 2.3 0.1 58.3 6.8 n/a 124 8
Maltose (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Manganese (mg) 0.2 0.1 0.0 0.1 0.0 0.0 0.0 0.2 0.0 0.3 0.1 n/a 1 0
Methionine (g) 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Monounsaturated Fat (g) 0.5 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 19.7 0.0 n/a 20 1
Niacin (mg) 0.5 0.1 0.1 0.0 0.0 0.2 0.1 0.1 0.0 3.5 0.4 n/a 5 0
Pantothenic acid (mg) 0.2 0.1 0.0 0.0 n/a 0.0 0.1 0.1 0.0 2.8 0.1 n/a 3 0
Phenylalanine (g) 0.4 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1 0
Phosphorus (mg) 115.2 31.9 1.8 0.9 5.2 4.1 6.2 13.8 0.0 104.5 14.9 n/a 298 20
Phytosterols n/a 16.5 n/a 0.5 0.7 1.1 n/a n/a 0.0 n/a 4.3 n/a 23 2
Polyunsaturated Fat (g) 0.3 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 3.7 0.1 n/a 4 0
Potassium (mg) 303.4 160.6 17.4 7.6 18.8 26.3 51.5 36.1 0.5 974.9 146.9 n/a 1,744 116
Proline (g) 0.4 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1 0
Protein (g) 6.7 1.2 0.1 0.1 0.2 0.2 0.2 0.6 0.0 4.0 0.5 n/a 14 1
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) 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.3 0.0 n/a 0 0
Saturated Fat (g) 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 4.3 0.0 n/a 5 0
Selenium (mcg) 1.2 0.6 0.0 0.0 0.1 0.3 0.0 1.3 0.0 0.8 0.0 n/a 4 0
Serine (g) 0.4 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1 0
Sodium (mg) 378.9 4.4 0.2 0.1 1.8 22.1 0.9 1.5 2,325.5 14.1 3.1 n/a 2,753 184
Starch (g) 11.4 0.0 n/a n/a n/a n/a 0.0 n/a n/a 0.2 0.0 n/a 12 1
Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 4.0 n/a n/a 4 0
Sucrose (g) 2.4 1.1 0.0 0.0 n/a 0.0 0.2 n/a n/a 0.1 0.0 n/a 4 0
Sugar (g) 2.4 4.7 0.3 0.0 0.0 0.1 0.7 0.1 0.0 1.3 1.6 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) 0.1 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Threonine (g) 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Tocopherol, alpha (mg) 0.0 0.0 0.3 0.0 0.0 0.5 0.1 0.0 0.0 4.2 0.3 n/a 5 0
Tocopherol, beta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.1 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 0.9 0.0 0.0 0.0 n/a 0.0 0.0 n/a n/a 0.7 0.1 n/a 2 0
Total Fat (g) 0.8 0.1 0.0 0.0 0.2 0.2 0.0 0.0 0.0 29.5 0.1 n/a 31 2
Trans-monoenoic Fat n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
TransFatty acids n/a n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a n/a n/a 0 0
Tryptophan (g) 0.1 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Tyrosine (g) 0.2 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.1 0.0 n/a 0 0
Valine (g) 0.4 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.2 0.0 n/a 1 0
Vitamin A, IU (IU) 0.0 2.2 75.5 3.1 13.3 400.3 22.0 0.8 0.0 293.5 516.5 n/a 1,327 88
Vitamin A, RAE (mcg) 0.0 0.0 3.8 0.2 0.7 20.0 0.9 0.0 0.0 14.1 26.0 n/a 66 4
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 0.1 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.5 0.0 n/a 1 0
Vitamin C (mg) 1.5 8.1 8.3 0.0 0.1 0.0 13.2 2.8 0.0 20.1 8.5 n/a 63 4
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) 99.9 98.0 6.4 0.1 0.1 0.1 39.9 5.3 0.0 147.2 58.6 n/a 456 30
Zinc (mg) 0.6 0.2 0.0 0.0 0.1 0.1 0.0 0.1 0.0 1.3 0.1 n/a 2 0

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