Is Wholly Guacamole Keto? A Guide to Store-Bought Guacamole
/Recently I've been frustrated with avocados, which makes me sad because I like to eat avocado almost every day. They're either too hard or, if I buy several, they all ripen at the same time and I can't use them fast enough. Lately, I've sliced a few avocados open and found them to have dark, stringy flesh inside so I've eaten the good green part and threw the rest away.
So I bought a 6-pack of Wholly Guacamole Classic Minis. They are little 2-ounce tubs of guacamole, so it's not quite as exciting as a 6-pack of craft beer, but close. And, being a low-carb eater, I wanted to be sure they were keto-friendly.
Wholly Guacamole is keto-friendly. One 2-ounce serving has 120 calories, 10 grams fat, 1 gram protein, 5 grams carbs, 3 grams fiber, and 2 grams net carbs per serving which is consistent with a keto diet. Wholly Guacamole Classic (and other flavor varieties) are low-carb, gluten-free, dairy-free, vegan, and Whole30-approved.
Not only are Wholly Guacamole products keto-friendly, but they are also made with no preservatives, and are super convenient to use. No more unripe, overripe, or icky dark, fibrous avocados.
I did a “whole” lot of investigating Wholly Guacamole products, so scroll for the (delicious) scoop.
In this post:
How many carbs are in Wholly Guacamole (and other Wholly products)?
What is in Wholly Guacamole?
Does Wholly Guacamole use preservatives?
Is Wholly Guacamole healthy?
Is Wholly Guacamole vegan, Whole30-compliant, paleo, gluten-free?
Can I freeze Wholly Guacamole?
What are other store-bought alternatives to Wholly Guacamole (and are they keto)?
This post may contain affiliate links. For more information, see my disclosures here.
How many carbs are in Wholly Guacamole?
Wholly Guacamole
All of the Wholly Guacamole varieties (classic, spicy, chunky, and organic) are keto-friendly. They are packed with healthy fats, and have no preservatives.
This table shows the nutritional information for a 2-ounce serving of Wholly Guacamole products:
| Nutrition Information for Wholly Guacamole 2-ounce serving |
||||||
|---|---|---|---|---|---|---|
| Product |
Net Carbs |
Carbs |
Fiber |
Protein |
Fat |
Calories |
| Classic Guacamole |
2g |
5g |
3g |
1g |
10g |
120 |
| Chunky Guacamole |
2g |
4g |
2g |
1g |
9g |
100 |
| Spicy Guacamole |
2g |
5g |
3g |
1g |
10g |
120 |
| Organic Guacamole |
2g |
5g |
3g |
1g |
10g |
120 |
You can find Wholly Guacamole products at most grocery stores, Super Target, Walmart, and even on Amazon.
Wholly Avocado
Wholly has a line of Wholly Avocado dips and spreads: diced avocado, chunky avocado, smashed avocado, and avocado with sea salt.
These are all just straight-up avocado or, in the case of Wholly Avocado Sea Salt, avocado with a bit of sea salt mixed in.
Since Wholly Avocado products are 100% Hass avocados, they are keto-friendly and have the same macros as avocados.
Wholly Dips
Wholly has a line of 5 dips and some, containing ingredients like corn or black beans, are higher in carbs. The table below gives the nutritional information for each of the Wholly Dips. Keep in mind this is a smaller serving size than the Wholly Guacamole products... 2 tablespoons vs. 2 ounces.
| Nutrition Information for Wholly Dips 2-tablespoon serving |
||||||
|---|---|---|---|---|---|---|
| Product |
Net Carbs |
Carbs |
Fiber |
Protein |
Fat |
Calories |
| Spicy Pico over Guacamole Layered Dip |
1g |
2g |
1g |
1g |
2.5g |
35 |
| Roasted Corn over Guacamole Layered Dip |
4g |
5g |
1g |
1g |
3g |
45 |
| Avocado Verde Spicy Avocado w/ Tomatillo Salsa |
1g |
2g |
1g |
0g |
3.5g |
50 |
| Avocado Verde Mild Avocado w/ Tomatillo Salsa |
2g |
3g |
1g |
0g |
3.5g |
50 |
| Black Bean over Guacamole Layered Dip |
3g |
4g |
1g |
1g |
3.5g |
50 |
RELATED: If you like guacamole or spicy dips, you will love Easy Keto Jalapeno Popper Dip.
What is in Wholly Guacamole?
Wholly Guacamole makes several different flavors, but the formula is the same: Hass avocados, distilled vinegar, and other natural flavors.
Wholly Guacamole Classic contains:
Hass Avocados
Distilled Vinegar
And less than 2% of
Water
Jalapeño Peppers
Salt
Dehydrated Onion
Granulated Garlic
Wholly Guacamole Spicy contains:
Hass Avocados
Distilled Vinegar
Water
And 2% or less of:
Jalapeño Peppers,
Dehydrated Onion
Salt
Jalapeño Pepper Powder
Dehydrated Red Bell Peppers
Granulated Garlic
You can easily find the ingredients in all varieties of Wholly products but looking at the package or on the Wholly website.
RELATED: Nourishing your body with whole-food ingredients, like avocados and veggies, is important for good health. I like to focus on Eating the Low-Carb Rainbow for good health.
Wholly Guacamole comes in mini tubs which is the perfect size for a really generous serving of avocado toast or a healthy snack with chips or veggies. 🥑
Does Wholly Guacamole use preservatives?
Wholly Guacamole does not use preservatives. I was shocked and pleased to hear they do not because I wondered how to keep the avocados from browning without preservatives? Instead, they use High-Pressure Technology. It keeps the guacamole green and pure by using purified water, high pressure, and no heat.
First, they mix hand-scooped avocados with spices and vacuum seal the guacamole in a container. Then the High-Pressure Technology is applied to keep the guacamole pure and bacteria-free without preservatives.
I try to keep preservatives to a minimum in my diet so that makes me feel even better about choosing Wholly Guacamole over regular avocados occasionally.
Is Wholly Guacamole healthy?
Wholly Guacamole products, like the Classic Guacamole, is made from ripe Hass avocados and contains ingredients like distilled vinegar, jalapeno pepper, salt, tomato, cilantro, onion, and garlic. The ingredients vary according to the different flavors.
Wholly Guacamole is minimally processed and contains no preservatives and no GMO ingredients. Wholly Guacamole is a source of healthy omega-3 fatty acids, it is high in fiber, and it contains folate, Vitamin K, and potassium.
So yes, Wholly Guacamole is healthy and can be a part of any healthy eating plan.
The Wholly Avocado products are healthy because they are either pure Hass avocados or avocados plus a touch of sea salt.
Even the Wholly Dips (salsa verde, or avocado layered with black beans or corn) use only real ingredients.
Is Wholly Guacamole Gluten-Free?
Wholly Guacamole, Avocado, and Dip products are gluten-free.
Is Wholly Guacamole Vegan?
All of the Wholly Guacamole, Avocado, and Dip products are vegan.
Is Wholly Guacamole Whole30-approved?
Wholly Guacamole and Wholly Avocado products use Whole30-approved ingredients. The Classic guacamole contains Hass avocados, vinegar, jalapeno peppers, salt, dehydrated onion, and granulated garlic. It contains no preservatives and no GMO ingredients so Wholly Guacamole can be a part of the Whole30 diet plan.
However, the Roasted Corn over Guacamole, and Black Beans over Guacamole layered dips are NOT Whole30-compliant. Corn and beans are not allowed on Whole30.
If you do follow the Whole30 plan, always check the ingredient list before purchasing a store-bought guacamole (or any) product.
RELATED: I have done the Whole30 diet in the past, but my favorite “get back on track and lose a few pounds” is a 5-Day Cleanse and Reset, which I do every few months.
It’s so easy to make keto avocado toast using Wholly Guacamole. ❤️
Can I freeze Wholly Guacamole?
You can freeze unopened packages of Wholly Guacamole for up to 3 months. Just thaw in the refrigerator for 12-24 hours to thaw.
RELATED: I am all about using my freezer for healthy keto food prep. You can read about some of the things I freeze in my Souper Cubes review.
What are similar products to Wholly Guacamole?
There are several major brands that produce guacamole or avocado products similar to Wholly Guacamole. And many grocery stores sell their own house-made guacamole.
Most store-bought guacamole will be keto-friendly since the main ingredient is avocados, but always check the ingredient list and nutrition facts before purchasing.
Some store-bought guacamole products come in 16-ounce (or other size large tubs) and some come in single-servings like Wholly Guacamole. Choose a size, texture, and spiciness of packaged guacamole that suits your tastes and your keto diet.
| Nutrition Information for Store-Bought Guacamole |
||
|---|---|---|
| Product | Serving Size | Net Carbs |
| Aldi Homestyle Medium Guacamole |
2 Tablespoons |
1g |
| Cabo Fresh Fiesta Guacamole |
2 Tablespoons |
1g |
| Calavo Organic Chunky Guacamole |
2 Tablespoons |
1g |
| Hope Mild Green Chile Guacamole |
2 Tablespoons |
1g |
| Giant Eagle Mild Guacamole |
2 Tablespoons |
1g |
| Good and Gather Homestyle Guacamole |
2 Tablespoons |
1g |
| Good Foods Chunky Guacamole |
2 Ounces |
1g |
| Meijer Brand Guacamole |
2 Tablespoons |
1g |
| Sabra Classic Guacamole |
2 Ounces |
1g |
| Trader Joe’s Avocado’s Numbers Guacamole |
2 Tablespoons |
0g |
| Trader Joe’s Reduced Guilt Chunky Guacamole |
2 Tablespoons |
1g |
| Walmart Brand Spicy Guacamole |
2 Tablespoons |
1g |
| Whole Foods Brand Spicy Guacamole |
2 Tablespoons |
1g |
| Yucatan Mild Guacamole |
2 Tablespoons |
1g |
RELATED: Another super simple keto-friendly appetizer I make is softened cream cheese topped with Spicy Sichuan Chili Oil. It is amazing (and perfectly keto)!
Now you know the delicious (and low-carb) scoop on Wholly Guacamole and other store-bought guacamole dips. Most guacamole varieties and avocado-based dips are low in carbs and keto-friendly. Just be sure to read the ingredient list and nutrition facts, because dips with corn or beans added will be higher in carbs.
Happy snacking!
—The Keto Minimalist
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