Yes, guacamole is keto friendly and low in carbohydrates making it the perfect food for anyone on a keto diet. One half cup of guacamole has 12 total carbs and 8 grams of fiber which means that half a cup of guacamole has 4 grams of net carbs. You remove the fiber from carbs from the total amount of carbohydrates to figure out the amount of net carbs in guacamole.
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Table of Contents
- What Is Guacamole?
- What’s In Guacamole?
- Is Guacamole Keto?
- What to Dip in Guacamole Keto?
- Is Chipotle Guacamole Keto?
- Is Salsa Keto?
- Is Salsa Gluten Free?
- Does Guacamole Have Carbs?
- Does Avocado Effect Ketosis?
- Is Sour Cream Keto?
- Is Wholly Guacamole Keto Friendly and Low Carb?
- Is Guacamole Gluten Free and Safe for People with Celiac Disease?
- Is Shop Bought Guacamole Keto?
- How to Make Keto Guacamole At Home
What Is Guacamole?
According to spoonuniversity.com, “Guacamole is a creamy, avocado-based dip that’s most commonly associated with Mexican food. It’s typically eaten with chips or as a topping on tacos or various other delicious meals.”
What’s In Guacamole?
Traditional guacamole is made out of avocados, limes, lemons, onion, cilantro, tomatoes and salt. Other ingredients that can be included are smoked paprika, black pepper, roasted peppers, mango etc.
Is Guacamole Keto?
Yes! Guacamole is the perfect food for people who follow a keto diet. The nutrient profile of guacamole is perfect for keeping you in ketosis because most of it’s calories are from fat while some are from protein and carbs.
One half cup of guacamole has 12 total carbs and 8 grams of fiber which means that half a cup of guacamole has 4 grams of net carbs. You remove the fiber from carbs from the total amount of carbohydrates to figure out the amount of net carbs in guacamole.
What to Dip in Guacamole Keto?
It’s awesome that guacamole itself is keto. But if you dip a high carb snack like tortilla chips into the guac then your meal won’t be keto friendly anymore. You need to dip low carb snacks into your guacamole so that you don’t kick yourself out of ketosis. If you have no clue what you can use instead of tortilla chips then I have a list of low carb foods you can dip into guacamole below:
Low Carb Vegetables
- Celery Sticks
- Sliced Peppers
- Cucumbers
- Jicama
- Zucchini
- Broccoli Florets
- Cauliflower Florets
- Carrot Sticks
Low Carb Chips
- Beet Chips
- Kale Chips
- Veggie Straws
- Zucchini Fritters
- Almond Flour Chips
- Coconut Flour Chips
Keto Friendly and Low Carb Protein
- Salmon
- Chicken Sticks
- Keto Mozzarella Sticks
- Cheese
Is Chipotle Guacamole Keto?
Yes, the guacamole at Chipotle has 2 grams of net carbs per serving. However, one whole portion of Chipotle guacamole has 4 total servings which equals 8 grams of net carbs. Most people on a keto diet aim to consume 50 grams of net carbs per day or less.
Is Salsa Keto?
You can add salsa to your keto friendly shopping list! Most salsa is naturally keto friendly and low in carbs. Some salsa may be higher in carbs if it’s made with fruit. I’m talking about your straight up tomato salsa.
But if you see salsa with mango or pineapple in it than chances are it is not low carb. Mango and pineapple are naturally high in carbs and sugar. Of course if you are only having one or two tablespoons of salsa with fruit in it you wont get kicked out of ketosis.
If you want to enjoy salsa with your guacamole on a keto diet then you should stick to fruit free salsa dips.
Is Salsa Gluten Free?
Salsa fans rejoice! I’m happy to report that you can add salsa to your gluten-free list! Most salsa is naturally gluten-free. Some salsa brands can have minor ingredients that contain gluten and gluten cross contamination can occur by using flour tortilla chips.
Does Guacamole Have Carbs?
Guacamole is keto friendly and low in carbohydrates but it still does have carbs.
How Many Carbs are in Guacamole?
One half cup of guacamole has 12 total carbs and 8 grams of fiber which means that half a cup of guacamole has 4 grams of net carbs.
You remove the fiber from carbs from the total amount of carbohydrates to figure out the amount of net carbs in guacamole.
Net carbs are the important number to track when you are on a low carb diet.
Does Avocado Effect Ketosis?
Avocados are a good choice for a keto diet so they will not effect ketosis when eaten on a regular basis. Avocados contain 1.9g of protein, 1.9g of carbohydrates and 19.7g of fat per 100g serving. So you would have to eat a lot of avocados to disrupt ketosis.
Is Sour Cream Keto?
Full fat sour cream is considered to be keto friendly because it has a lot more fat calories than carbs and calories from protein. However low fat sour cream is O.K. for a keto diet although it has a higher amount of calories from protein then from fat so it is not as ketogenic friendly.
Keto foods should have about:
- 75% calories from fat
- 10% from carbs
- 10-20% from protein
Is Wholly Guacamole Keto Friendly and Low Carb?
Everyone seems to love Wholly Guacamole! If you are a fan of this silly named guacamole snack then you’re in luck because Wholly Guacamole is keto friendly!
The nutrition facts for Wholly Guacamole state that it has only 2 grams of net carbs per serving which low enough for a keto diet.
Wholly guacamole also doesn’t use a lot of preservatives which make it a clean store bought guacamole option. Keto diets are not only supposed to. be low in carbs and protein and high in fat. These diets are meant to be clean and free from chemicals and additives.
Is Guacamole Gluten Free and Safe for People with Celiac Disease?
The basic ingredients used to make homemade guacamole include avocados, onions, lemon, lime, salt, and onions which are all naturally gluten free. So guacamole is naturally gluten free!
You need to be careful when buying prepackaged guacamole. Most brands of guacamole are gluten free. However you should always read the label to check for wheat containing ingredients or additives. Some guacamole dips and spreads add soy sauce as one of the ingredients. Soy sauce is not gluten free since it is derived from wheat.
You should also check for cross contamination labels. If you are sensitive to trace amounts of gluten then a little gluten from cross contamination could cause you to have an allergic response.
While most brands of guacamole are gluten free. Not to mention that most people with celiac disease consider guacamole to be universally gluten free. It’s always better to be safe than sorry. Don’t drive yourself crazy but always read the ingredient list.
If you’re unsure of what ingredients to look for keep an eye out with any ingredient that has the word wheat in it. Wheat means gluten is present. In the section below you’ll find a list of the most common food additives that contain gluten.
Is Shop Bought Guacamole Keto?
Shop bought guacamole is almost always keto since it’s predominantly made of avocados which are high in fat and low in carbs and protein. Some flavored guacamole may have sugar or wheat in them that would not be keto. But almost all basic guacamole that you buy from Target, Costco, K-Mart, Walmart, Publix and Whole Foods are keto friendly.
How to Make Keto Guacamole At Home
- Step 1: In a bowl mash avocados with a fork until slightly chunky.
- Step 2: Combine lemon juice, onions, cilantro, oregano, chili pepper flakes, and salt. Mix to combine evenly. Adjust seasonings according to your tastes. Enjoy!
For full ingredient amounts check out my Guacamole Recipe without Tomatoes post. Scroll to the bottom of the post to find the recipe card with the ingredient amounts and step by step instructions.
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