DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE!
DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE! scores 54/100 (Decent), primarily driven by its beneficial fiber content and micronutrients, balanced against its sodium level and NOVA 3 classification.
This DEL MONTE product received a FoodScore of 54/100, indicating a decent nutritional profile.
A notable strength is its fiber content, providing 5.3g per 100g serving.
The primary nutritional concern is the sodium content, at 368.42mg per 100g.
Classified as NOVA 3 (processed), it contains more processing than a generic, unbranded guacamole.
Consider portion control to manage sodium intake, especially when paired with other salty foods.
Scores +22 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
368.42mg
16% of Daily Value
+
What it brings to the table
Fiber (5.3g)+6
Micronutrients (Vitamin A, Vitamin C)+4
−
What holds it back
Sodium (368.4mg)-1
Processed (NOVA 3)-5
Why it scores 54
DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE! achieves a FoodScore of 54 out of 100, placing it in the 'Decent' category. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the product receives a significant bonus for its dietary fiber, contributing 5.3g per 100g, which is a meaningful amount for a condiment. It also earns points for its micronutrient profile, specifically providing 19% DV for Vitamin A and 12% DV for Vitamin C per 100g. These nutrients are naturally present due to ingredients like HASS AVOCADO and TOMATO. However, the product incurs penalties for its sodium content, which is 368.42mg per 100g, contributing to a -1 penalty. Additionally, its classification as NOVA 3 (processed) results in a -5 penalty, indicating it has undergone more processing than a minimally processed food. Compared to a generic unbranded guacamole, which might be prepared with fewer added ingredients and less processing, this DEL MONTE product's score reflects the impact of its formulation choices.
Health benefits
What the nutrients in del monte pico de gallo, authentic style guacamole! 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, which is a notable contribution to daily fiber intake. Fiber is important for digestive health, helping to maintain regularity and support a healthy gut microbiome. Including fiber-rich foods like this can also contribute to feelings of fullness, potentially aiding in weight management by reducing overall calorie intake. The fiber primarily comes from the avocado and other vegetable ingredients.
Contains Beneficial Vitamins
DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE! is a source of Vitamin A and Vitamin C, providing 19% DV and 12% DV respectively per 100g. Vitamin A is crucial for vision and immune function, while Vitamin C is an antioxidant that supports immune health and collagen production. These vitamins are naturally occurring in the Hass avocado and tomato, making this condiment a way to incorporate these micronutrients into your diet.
Healthy Fats from Avocado
The primary ingredient, Hass avocado, contributes a significant amount of total fat (12.3g per 100g), with only 1.75g being saturated fat. Avocados are known for their content of monounsaturated fatty acids, which are considered heart-healthy fats. These fats can help improve cholesterol levels and reduce the risk of heart disease. Incorporating sources of healthy fats, such as those found in avocado, is an important part of a balanced dietary pattern.
DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE! scores 54/100 (Decent), primarily driven by its beneficial fiber content and micronutrients, balanced against its sodium level and NOVA 3 classification.
How to eat it
This DEL MONTE guacamole is typically enjoyed as a dip for chips, a topping for tacos and burritos, or a spread on sandwiches and toast. A common serving size is 2 ounces, which is about two tablespoons. It adds flavor and texture to meals.
Pair with vegetable sticks like carrots, celery, or bell peppers instead of chips to increase vegetable intake.
Use as a healthy fat source on whole-grain toast or in wraps to add creaminess and nutrients.
Incorporate into salads or grain bowls as a flavorful dressing alternative to reduce added oils and sugars.
Mind your portion size; while nutritious, the calories and sodium can add up, especially when used as a dip.
Things to keep in mind
This product contains salt (for flavor), contributing 368.42mg of sodium per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with hypertension, should be mindful of portion sizes, especially when pairing it with other high-sodium foods. The ingredient list is relatively clean, featuring whole food ingredients like HASS AVOCADO, TOMATO, and JALAPENO, with no artificial colors, flavors, or preservatives. There are no common allergens like milk, soy, wheat, tree nuts, peanuts, or egg explicitly declared on the label. Overall, for most healthy individuals, this product presents no significant cautions beyond managing sodium intake.
Is DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE! healthy?
This DEL MONTE product scores 54/100, placing it in the 'Decent' category. It offers beneficial fiber and vitamins from its whole food ingredients like avocado and tomato. However, it is classified as processed (NOVA 3) and contains a moderate amount of sodium. It can be part of a healthy diet when consumed in moderation and balanced with other nutritious foods.
How does DEL MONTE PICO DE GALLO, AUTHENTIC STYLE GUACAMOLE! compare to other brands?
Compared to a generic, unbranded guacamole, this DEL MONTE product is similar in its core nutritional benefits, providing healthy fats and fiber from avocado. However, its NOVA 3 classification suggests it may contain more processing than a homemade or minimally processed alternative. When comparing to other branded guacamoles like Wholly Guacamole, it's important to check the specific ingredient list and nutrition facts for differences in sodium, additives, and micronutrient content.
What is the significance of 'HASS AVOCADO' in the ingredient list?
HASS AVOCADO is the primary ingredient, indicating that the product is largely composed of this fruit. Hass avocados are known for their creamy texture and high content of monounsaturated fats, which are beneficial for heart health. This ingredient contributes significantly to the product's fiber, healthy fat, and vitamin content.
What is a recommended portion size for this guacamole?
The recommended serving size is 2 ounces (approximately two tablespoons). Sticking to this portion helps manage calorie and sodium intake. While the product offers nutritional benefits, consuming excessive amounts, especially with high-calorie dippers, can lead to overconsumption of calories and sodium.
Can this guacamole be used in cooking?
Yes, this guacamole can be used in cooking beyond just dipping. It can be incorporated into recipes as a flavor enhancer or a creamy base. For example, you could mix it into scrambled eggs, spread it on a chicken wrap, or dollop it onto grilled fish to add flavor and healthy fats. Its authentic style makes it versatile for various culinary applications.