Guacamole rarely gets credit as a protein source, but a typical homemade batch contains roughly 2 g of protein per 100 g — about 4% of a 50 g daily protein target. This calculator builds your recipe ingredient by ingredient and instantly shows protein per 100 g, protein per serving, and the total protein in the whole batch.
Use it to compare a classic avocado dip with a high-protein Greek yogurt version, or to log your homemade guacamole accurately in a macro-tracking app. The tool uses standard USDA protein values for eight common ingredients and updates every row as you adjust weights, so you can experiment with ratios while keeping the nutrition facts honest.
Whether you are counting macros, planning a post-workout snack, or just curious about your favorite party dip, this tool gives you a quick, honest answer in seconds.
🥑 Ingredient Amounts
Ingredient protein breakdown
| Ingredient | Weight (g) | Protein (g) | % of protein |
|---|
How the Protein Count Is Calculated
Each ingredient has a standard protein value per 100 g, based on USDA FoodData Central averages. The calculator multiplies the weight you enter by that value, sums the protein from every ingredient, then divides by the total batch weight and multiplies by 100. Protein per serving follows by scaling the per-100 g figure to your chosen serving weight. The same formula works for a small bowl or a party-sized platter as long as you enter weights in grams.
Protein per 100 g = (Σ ingredient protein) ÷ total batch weight × 100
Quick Start
- Choose a preset or type your own ingredient weights in grams.
- Enter the serving size you plan to eat, such as 60 g or 100 g.
- Press Calculate to see protein per 100 g, protein per serving, and the full batch breakdown.
- Use Reset to return to the classic recipe, or try the High-Protein preset to compare.
Worked Example: Classic Batch
Using the default classic recipe, 200 g avocado, 50 g onion, 80 g tomato, 15 g lime juice, 10 g cilantro, 5 g garlic, and 20 g jalapeño produces about 6.04 g of protein in a 380 g batch. That works out to 1.59 g protein per 100 g. A 60 g serving contains about 0.95 g of protein.
Tip: Swapping in 100 g of plain Greek yogurt adds about 10 g of protein to the whole batch. The total protein rises to roughly 16 g across 480 g, or about 3.34 g per 100 g, while the texture becomes creamy and more scoopable.
Reference Protein Values per 100 g
| Ingredient | Protein (g per 100 g) |
|---|---|
| Avocado, raw | 2.0 |
| White onion, raw | 1.1 |
| Tomato, raw | 0.9 |
| Lime juice, raw | 0.4 |
| Cilantro, raw | 2.1 |
| Garlic, raw | 6.4 |
| Jalapeño, raw | 0.9 |
| Plain Greek yogurt, non-fat | 10.0 |
Values are rounded from USDA FoodData Central and may vary slightly by variety, ripeness, and brand.
Accuracy & Serving Notes
Protein values are averages. An avocado can range from about 1.5 to 2.5 g protein per 100 g depending on variety and ripeness, and Greek yogurt brands differ in protein concentration. For the most reliable numbers, weigh your ingredients in grams and check the nutrition label of any packaged yogurt you use.
Don’t confuse protein per 100 g with protein per serving. If you eat only 50 g of dip, you get half the per-100 g value. Always multiply by your actual serving weight in grams.
Frequently Asked Questions
Why is avocado protein so low?
Avocado is roughly 73% water and 15% fat, so protein makes up a small share of its weight. That is why classic guacamole usually lands near 1.5–2.5 g protein per 100 g.
Can guacamole be a meaningful post-workout protein source?
Not on its own. It works better as a flavor-packed accompaniment to eggs, chicken, or beans. A Greek yogurt version can be part of a higher-protein snack.
Where do the base values come from?
The ingredient values are rounded from USDA FoodData Central. For more on guacamole history and serving ideas, see Wikipedia’s guacamole article.