DEL MONTE FRESH GUAC, SPICY scores 55/100 (Decent) due to its beneficial fiber and micronutrient content, balanced by its classification as a processed food.
This DEL MONTE product has a FoodScore of 55/100, placing it in the 'Decent' category.
A serving provides 5.3g of fiber per 100g, contributing positively to daily intake.
The sodium content is 315.79mg per 100g, which is a moderate amount for a condiment.
It is classified as NOVA class 3 (processed), similar to many packaged condiments.
Enjoy in moderation as a flavorful addition to meals, mindful of portion sizes.
Scores +23 points above the condiment category average (32/100 across 822 foods).
Fiber
5.3g
19% of Daily Value
Protein
1.75g
4% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
315.79mg
14% of Daily Value
+
What it brings to the table
Fiber (5.3g)+6
Micronutrients (Vitamin A, Vitamin C)+4
−
What holds it back
Processed (NOVA 3)-5
Why it scores 55
DEL MONTE FRESH GUAC, SPICY receives a FoodScore of 55 out of 100, indicating it is a decent choice within its category. This score reflects a balance of positive nutritional contributions and its classification as a processed food. The product earns bonus points primarily from its fiber content, providing 5.3g per 100g, which is a significant amount for a condiment. Additionally, it contributes beneficial micronutrients, specifically Vitamin A and Vitamin C, which are present in meaningful amounts. However, the product incurs a penalty because it is classified as NOVA class 3, meaning it is a processed food. While the ingredient list is relatively short and features whole foods like Hass avocado, jalapeno, and white onion, the combination and preparation methods categorize it as processed. Compared to a generic unbranded guacamole, this DEL MONTE product offers similar core nutritional benefits from the avocado, with the added convenience of being pre-prepared and seasoned.
Health benefits
What the nutrients in del monte fresh guac, spicy actually do for you, grounded in established dietary science.
Good Source of Dietary Fiber
This DEL MONTE guacamole provides 5.3g of fiber per 100g. Dietary fiber is important for digestive health, helping to maintain regularity and contribute to satiety. Including fiber-rich foods in your diet can support overall gut function and may help manage blood sugar levels. This product can be a convenient way to add fiber to meals that might otherwise be low in this nutrient.
Rich in Vitamin A
DEL MONTE FRESH GUAC, SPICY is a good source of Vitamin A, providing 58% of the Daily Value per 100g. Vitamin A is a crucial nutrient for maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. The presence of red pepper in the ingredient list likely contributes to this vitamin content. Incorporating foods rich in Vitamin A can help meet daily requirements for this essential micronutrient.
Provides Vitamin C
This product offers 35% of the Daily Value for Vitamin C per 100g. Vitamin C is well-known for its role as an antioxidant, protecting cells from damage caused by free radicals. It is also vital for immune system support, collagen production, and enhancing the absorption of non-heme iron. The lime juice and peppers in the formulation contribute to the product's Vitamin C content, making it a flavorful way to boost your intake.
DEL MONTE FRESH GUAC, SPICY scores 55/100 (Decent) due to its beneficial fiber and micronutrient content, balanced by its classification as a processed food.
How to eat it
Guacamole is commonly enjoyed as a dip or spread. A typical serving size is 2 ounces (approximately 56g), which is about two tablespoons. It's often paired with chips, used as a topping for tacos or burritos, or spread on sandwiches. The spicy kick in this version makes it a versatile condiment.
Pair with vegetable sticks like carrots, celery, or bell peppers instead of chips to increase vegetable intake and reduce overall calorie density.
Use as a healthy fat source on whole-grain toast or in wraps to add flavor and satiety without excessive saturated fat.
Incorporate into a balanced meal by topping grilled chicken or fish with a dollop of guacamole for added flavor and nutrients.
Control portions by measuring out a 2-ounce serving to stay mindful of calorie and sodium intake, especially when using as a dip.
Things to keep in mind
This DEL MONTE product contains a moderate amount of sodium, at 315.79mg per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with hypertension or heart conditions, should be mindful of portion sizes, especially if consuming multiple servings or pairing with other high-sodium foods. The ingredient list is straightforward, primarily consisting of whole food components like Hass avocado, jalapeno, and lime juice, and does not contain common allergens like dairy, soy, or gluten as direct ingredients. There are no artificial colors, flavors, or preservatives listed. As with any fresh product, proper refrigeration and consumption by the 'use by' date are important for food safety.
DEL MONTE FRESH GUAC, SPICY scores 55/100, placing it in the 'Decent' category. It offers beneficial fiber and vitamins A and C, primarily from its avocado and vegetable content. While it is a processed food (NOVA class 3), its ingredient list is relatively clean. It can be a healthy addition to your diet when consumed in moderation and as part of a balanced eating pattern.
How does DEL MONTE FRESH GUAC, SPICY compare to other guacamole brands?
Compared to other branded guacamoles like Wholly Guacamole, DEL MONTE FRESH GUAC, SPICY offers a similar nutritional profile, with avocado as the primary ingredient. The specific spice level and ingredient blend, such as the inclusion of jalapeno and red pepper, will vary between brands, influencing flavor. Always check the nutrition facts and ingredient list of any brand to compare sodium and added ingredients.
What does 'processed' (NOVA 3) mean for this product?
NOVA class 3 indicates that this product is 'processed.' This means it's made by adding salt, sugar, oils, or other substances to unprocessed or minimally processed foods. In the case of DEL MONTE FRESH GUAC, SPICY, ingredients like salt and lime juice are added to the avocado and vegetables. While not ultra-processed, it's more altered than a whole, raw avocado.
How much DEL MONTE FRESH GUAC, SPICY should I eat?
A standard serving size is 2 ounces (approximately 56g). This amount provides a good balance of flavor and nutrients without contributing excessive calories or sodium. While it offers health benefits, it's best to enjoy it in moderation, especially if you are watching your calorie or sodium intake, as it is a condiment.
Can I use DEL MONTE FRESH GUAC, SPICY for meal prepping?
Yes, DEL MONTE FRESH GUAC, SPICY can be used for meal prepping. Its convenient packaging makes it easy to portion out for lunches or snacks. To maintain freshness, ensure it's kept refrigerated and consumed within the recommended timeframe after opening. It pairs well with prepped salads, grain bowls, or as a spread for sandwiches.