Low Sodium Guacamole

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

Sodium

Store bought guacamole can be pretty high in salt. A low sodium diet is key for both kidney and heart health as well and preventing high blood pressure.

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!

Potassium

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

Fiber

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!

Healthy Fat

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.

Happy Eating!

Melanie

Picture of guacamole in white bowl with chips
Print Recipe
5 from 2 votes

Low Sodium Guacamole

Heart healthy, low sodium and flavorful guacamole! Perfect for a quick snack. Or, to add some zip and creaminess to your next meal.
Prep Time5 mins
Total Time5 mins
Course: Appetizer, Condiment, Side Dish
Cuisine: Mexican
Servings: 6 1/4 cup
Calories: 44kcal

Ingredients

  • 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

Instructions

  • Combine avocado and lime juice in a bowl. Mash with a fork to desired consistency.
  • Add remaining ingredients. Mix to combine. Enjoy!

Notes

Nutrition Facts (per 1/4 cup): 46 calories, 4g fat, 0g saturated fat, 0mg cholesterol, 4g carbohydrate, 2g fiber, 0g added sugar, 1g protein, 29mg sodium, 11mg calcium, 149mg potassium, 19mg phosphorus, 4mg oxalate

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6 thoughts on “Low Sodium Guacamole”

  1. Mary Jane Plemons

    5 stars
    Melanie, as one of your biggest fans, I’d like to say this is exciting news to me. I thought guacamole was out of the question for my husband. I love the stuff, and I have been doing without it because I didn’t want to tempt him, but with only 140 mg. of potassium to a quarter cup, I can plan it in his menus. Correct me if I’m wrong, but since he doesn’t like cilantro (silly boy!), and doesn’t want jalapeno in his guacamole, I’m thinking i could swap in a 1/4″ slice of a medium tomato, chopped, and have the same amount of potassium. Right? The tomato isn’t a deal breaker, but we do like a little in guacamole.

    I have another off-subject question, but I don’t know where else to ask you. He is very near the point of dialysis. What general differences in diet will that mean? I am well-versed in a CKD diet, but I’m not very knowledgeable about a diet for peritoneal dialysis. I appreciate anything you can share with me. Thank you so much for the great information you share.

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Mary Jane! Thank you so much for your comment! I would say that adding a small amount of tomato would change the nutritional content of this minimally. Especially if he is only eating a 1/4 cup. I also LOOOOVE guacamole!

      The biggest nutritional difference when people start dialysis is protein. People on dialysis actually need a relatively HIGH protein diet (compared to a low protein diet with advanced CKD without dialysis). Peritoneal dialysis specifically usually means a more liberal potassium intake (so, more guacamole!). But, this is based on how lab values change. Generally, phosphorus and sodium needs stay the same. Fluid may also need to be restricted, but this is different for everyone too.

      1. Mary Jane Plemons

        5 stars
        Thank you so much! I hope you will consider writing a CKD/Dialysis cookbook. There are some out there, but so many I have seen are not good at all. Your information is fresh and current. i have learned a great deal about a proper CKD diet over the past 17 years, but I have continued to learn even more from you. So many patients and caregivers need a good reference. A large percentage of them are just clueless.

        1. Melanie Betz MS, RD, CSR, CSG

          You are so welcome! And, I agree. Unfortunately, many doctors don’t go much into more than just “limiting salt” for a renal diet. This is honestly what motivated me to start this website! I just wanted to get some GOOD nutrition info out there. Maybe one day I will write a book! In the meantime, I do HIGHLY recommend the Cooking Doc’s book (link on my resources page). I actually consulted and reviewed this book and I think it is fantastic!

  2. This sounds great. I’m going to make some next week after my grocery shop! I was wondering if maybe adding some sour cream or kefir would be good to add calcium to balance the oxalates? Also, I would like to recommend Que Pasa unsalted tortilla chips for low-sodium diets. They have zero sodium.

    1. Melanie Betz MS, RD, CSR, CSG

      Yay! Let us know what you think! I’ve never tried those tortilla chips, I’ll have to check the out!
      In the context of 100-200mg oxalate per day (what I recommend for MOST people with high urine oxalate), there really isn’t that much in this! However, I do love the idea of adding a little dairy to help meet your calcium goal! Kefir (or Greek yogurt!) would add more calcium than sour cream 🙂

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