Soy Guacamole Recipe

Soy Guacamole has a average-calorie, average-carb, high-fat and high-protein content. It is a good source of Iron, Vitamin B6, Vitamin C and Folate.

The food contains 22.8g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 12.7 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and average PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 100, for Soy Guacamole, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein15%
 Calories from Fat59%
 Calories from Carbs26%

Why this is good for you

  • High in Protein
  • Very high in Vitamin B6
  • Very high in Vitamin C
  • No Cholesterol
  • Very high in Dietary Fiber
  • High in Iron

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A1 IU0%Mid 40%Average
Retinol0 mcg
Vitamin C43.5 mg72.6%Top 10%Very High
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin1 mg5.1%Mid 40%Average
Vitamin B60.34 mg17%Top 30%High
Folate72.8 mcg18.2%Top 10%Very High
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0.68 mg6.8%Top 30%High

Mineral Analysis

Calcium35.7 mg3.6%Mid 40%Average
Iron1.4 mg7.6%Top 30%High
Magnesium42.2 mg10.5%Top 10%Very High
Phosphorus101 mg10.1%Mid 40%Average
Potassium0.34 mg0.01%Bottom 30%Low
Sodium7.5 mg0.3%Bottom 10%Very Low
Zinc0.68 mg4.5%Mid 40%Average
Copper0.34 mg17%Top 10%Very High
Manganese0.34 mg17%Top 30%High
Selenium2.4 mcg3.4%Mid 40%Average

Carbohydrate Analysis

Total Carbohydrate7.8 g2.6%Mid 40%Average
Dietary Fiber3.9 g15.5%Top 10%Very High
Sugars0.7 g
Glucose0.7 mg
Fructose0.7 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein4.3 g8.6%Mid 40%Average
Tryptophan0 mg
Threonine0.3 mg
Isoleucine0.3 mg
Leucine0.3 mg
Lysine0.3 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.3 mg
Tyrosine0.3 mg
Valine0.3 mg
Arginine0.3 mg
Histidine0 mg
Alanine0.3 mg
Aspartic Acid0.7 mg
Glutamic Acid1 mg
Glycine0.3 mg
Proline0 mg
Serine0.3 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat7.9 g12.1%Mid 40%Average
Saturated Fat1.1 g5.6%Mid 40%Average
Monounsaturated Fat4.4 g
Polyunsaturated Fat2 g

Other Nutrients Analysis

Alcohol0 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 320 Calories from Fat 208

% Daily Value *

Total Fat 23.1 g 35.5%

Saturated Fat 3.3 g 16.5%

Trans Fat

Cholesterol 0 mg

Sodium 22.1 mg 0.9%

Total Carbohydrates 22.8 g 7.6%

Dietary Fiber 11.4 g45.6%

Sugars 2.2 g

Protein 12.7 g 25.4%

Vitamin A 0.1% Vitamin C 213.3%

Calcium 10.5% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/soy-guacamole-160806 Embed Table:

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