Weight control becomes a potential problem if you, like many of us, have fallen in love with avocados.

Avocados have become very popular of late in the United States. Guacamole is perceived as a healthy indulgence and many Americans have jumped on the avocado toast bandwagon. It’s a must for any Super Bowl party and a big reason many of us frequent Mexican restaurants.

In fact, avocados are an excellent source of monounsaturated fat.

  • Oleic acid has been linked to reduced inflammation and may have beneficial effects on cancer.
  • Avocado oil is a great source of healthy fats, and animal studies suggest a protective effect against inflammation, heart disease and diabetes.

Weight Control and the Caloric Avocado

But, avocados are also quite caloric. In fact, one avocado has about 330 calories. So, a bowl of guacamole with a basket of chips can add up to quite a few calories and a hefty dose of fat. But substitute puréed frozen peas for some of the avocado, and you can serve a big bowl of this favorite Mexican dip with a clear conscience. The peas add a subtle sweetness and also contribute folate and soluble fiber.

Also, avocados have become quite expensive lately:

It’s not your imagination: Avocados are more expensive. 

  • But there are a few reasons the price of the popular fruit has spiked and is likely to continue to rise in the coming weeks.
  • According to David Magaña, vice president and senior analyst at Rabobank based in Fresno, California, for the first week of July, the wholesale prices of mid-sized avocados from Mexico were 129% higher than this time last year, said
  • “This is the highest price for this time of the year in at least a decade, probably more.
  • The wholesale price was $84.25 for a 25-pound box compared to $37 the week of Independence Day 2018.
  • The increased wholesale price has been making its way to grocery stores.

 Weight Control with Substitutions

Often the key to weight control with a caloric food is to make a partial substitution, using another healthy food that is less caloric.

Here’s a way to make a less caloric, less costly, but still tasty and satisfying version of guacamole.

Avocado-Pea Guacamole

Ingredients (makes 6 servings)

  • 1 1/2 cups frozen peas, thawed
  • 1/2 Hass avocado, peeled
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped cilantro
  • 1 tablespoon fresh lime juice
  • 1 1/2 teaspoons finely chopped jarred or canned jalapeno pepper
  • 1/2 teaspoon salt


1. In a food processor, process the peas until finely chopped. Set aside.

2. In a serving bowl, with a potato masher or fork, mash the avocado until not quite smooth (leave it just a little lumpy).

3. Stir in the peas, onion, cilantro, lime juice, jalapeno, and salt. If not serving right away, place a sheet of plastic wrap on the surface and refrigerate.

Serving suggestion: Serve the guacamole with store-bought baked tortilla chips.

Nutrition (per serving)

60 calories

3g fat

3g dietary fiber

7g carbohydrate

2g protein

Click here for this weight control recipe. Enjoy your guacamole.