Who doesn’t love fresh, creamy guacamole on top of…well…nearly anything! Read on to understand how low sodium guacamole can fit in a healthy diet!
Low Sodium Guacamole & Kidney Health
Wholly Guacamole has 140mg of sodium per 2oz serving. Sabra brand guacamole has 280mg.
This guac only has 28mg of sodium per 1/4 cup.
Make your own guacamole at home to control the salt! Plus, homemade guacamole tastes better anyway! All the traditional ingredients in guacamole are low sodium. Add flavor with extra garlic, lime juice and jalapeno (if you love spice!) to cut back how much salt you need to make your guacamole delicious!
Avocadoes are pretty high in potassium. Some people with kidney disease may need to limit how much potassium they eat. If this is you, enjoy guacamole in smaller portions.
For others, a high potassium diet can help protect kidneys. Learn more about potassium and kidney health. Always ask your doctor or dietitian what is best for you.
Kidney Stones & Oxalate
Guacamole is a great choice for most kidney stone friendly diets. If you need to limit how much oxalate you eat, don’t worry! One serving of this low sodium guacamole has only 4mg of oxalate.
Low Sodium Guacamole & Heart Health
Avocado, and therefore guacamole, is a great source of soluble fiber. One serving of this guacamole has about 2 grams of fiber – not bad for a condiment!
Avocadoes are packed with heart healthy monounsaturated fats. Eating primarily healthy fats from foods like avocado, nuts, seeds and non-tropical plant oils can reduce your risk of heart disease.
This is especially important for people who have kidney disease, as people who have reduced kidney function are at higher risk of heart disease.
How to Serve Guacamole
Use this low sodium guacamole however you love to have your guacamole. Here are my favorite ways to eat it.
- As a snack with low sodium tortilla chips* or raw veggies
- On top of tacos or fajitas! Choose corn tortillas and make your own salt free taco seasoning to keep the salt down
- As a creamy element on homemade burrito bowls
- Soup topper – try it with my all time favorite spicy black bean soup
- On the side with fish, chicken or steak
Low Sodium Guacamole
- 1 large avocado soft
- 1 lime juiced
- 2 cloves garlic minced
- 1/4 cup onion minced
- 1 jalapeno minced
- 1/4 cup fresh cilantro chopped
- 1 pinch salt
- Combine avocado and lime juice in a bowl. Mash with a fork to desired consistency.
- Add remaining ingredients. Mix to combine. Enjoy!
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