Healthy Recipes Appetizer Dip & Spread Guacamole Dip Jason Mraz's Guacamole 1.0 (1) 1 Review In this easy guacamole recipe, musician Mraz prefers California Hass or Reed avocados because they are the creamiest. Adjust the heat, tang or other flavorings to suit your tastes. By Jason Mraz Jason Mraz Jason Mraz is an avocado farmer and Grammy Award–winning musician who has contributed several of his avocado-based recipes to EatingWell. EatingWell's Editorial Guidelines Published on April 29, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Credit: Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Julian Hensarling Active Time: 20 mins Total Time: 20 mins Servings: 12 Nutrition Profile: No Added Sugar Gut Healthy Anti-Inflammatory Sesame-Free Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Julian Hensarling Cook Mode (Keep screen awake) Ingredients 4 ripe avocados ½ cup chopped fresh cilantro ⅓ cup finely chopped red onion ¼ cup lime or lemon juice 1 tablespoon extra-virgin olive oil ½ teaspoon fine sea salt Ground pepper to taste Hot sauce, finely diced jalapeños, cayenne pepper and/or chipotle powder to taste Directions Scoop flesh from 4 avocados into a medium bowl; mash with a fork until mostly smooth. Add ½ cup cilantro, ⅓ cup onion, ¼ cup lime (or lemon) juice, 1 tablespoon oil, ½ teaspoon salt and pepper to taste; stir to combine. Season with hot sauce, jalapeños, cayenne and/or chipotle, if desired. Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Julian Hensarling To make ahead Cover tightly to prevent browning and refrigerate for up to 8 hours. EatingWell.com, April 2025 Save Rate Print Nutrition Facts (per serving) 148 Calories 13g Fat 8g Carbs 2g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 12 Serving Size ¼ cup Calories 148 % Daily Value * Total Carbohydrate 8g 3% Dietary Fiber 6g 21% Total Sugars 1g Added Sugars 0g 0% Protein 2g 4% Total Fat 13g 17% Saturated Fat 2g 10% Cholesterol 0mg 0% Vitamin A 8µg Vitamin C 11mg 12% Vitamin D 0µg Vitamin E 2mg 13% Folate 70µg Vitamin K 21µg Sodium 95mg 4% Calcium 13mg 1% Iron 1mg 3% Magnesium 26mg 6% Potassium 429mg 9% Zinc 1mg 5% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.