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Low Sodium Guacamole

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By: Bill

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The simple low sodium guacamole recipe is made easy just by leaving the salt out. Store brands can vary in sodium amounts from low to as high as 240 mg per serving. You can make this fresh guacamole and use as much of any ingredient as you want and not have to worry. The fresh ingredients more than make up for what the salt must be covering up.


Sodium Total  72 mg   –   Sodium / Serving 9 mg    –    Calories / Serving  166

closeup of my low sodium guacamole
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Closeup of my low sodium guacamole

Tortilla chips, tacos, burritos, baked potatoes, almost everything is enhanced with guacamole. This simple guacamole is made with ripe avocados, jalapenos, garlic, cumin and tomatoes. It’s your choice to make this avocado salad chunky or smooth depending on your taste. It is essential to use avocados at their peak of ripeness.


The best guacamole starts with the fresh ingredients. Look for avocados that are ripe, but firm. You should pick avocados that are firm to the touch yet have a very sight yield. You don’t want avocados that are already soft and mushy. They usually will have brown spots and are turning overly mushy inside. Avocados that are too firm may be ripened at home and encouraged along by placing in a brown paper bag.


Slice the three ripe avocados in half by slicing down to the pit and around once then twist the two halves apart. Remove the pit and scoop the meat out of the skins into a mixing bowl and gently mash them to your desired texture of chunky or smooth. Add in the onions, tomatoes, cilantro, jalapeno pepper, garlic, cumin, and lime juice and then gently stir to combine.

When using tomatoes for this low sodium guacamole, you can dice your own fresh tomatoes or use canned. I hate dicing tomatoes so I use a can of no salt added diced tomatoes, so much easier. Take note though, you do need to drain the tomatoes well after slicing them or from the can, or else the guacamole mix will be too watery and runny. I prepare them first and then let them drain in a strainer while I cut the rest of the ingredients.

That’s all there is for a quick and easy, delicious low sodium guacamole.

low sodium guacamole with no salt tortillas
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Low sodium guacamole with no salt tortillas


Guacamole turns brown from oxidation pretty quick. The lime juice helps to slow the process, but it’s inevitable that any leftover guacamole will quickly start to brown.

A common way to store guacamole is to cover with plastic wrap directly in contact with the guacamole. Or add a layer of water to prevent oxidization. Either way, find the skinniest storage container you can and that exposes the least amount of guacamole at the top and then add your plastic wrap or about 1/2 inch of cold water on top. Snap the lid on the storage container and place it in the fridge. When you’re ready for more guacamole, just drain the water off the top and give it a stir.

Low Sodium Guacamole

Written by: Bill
June 5, 2019
A low sodium authentic guacamole doesn’t contain unnecessary ingredients fillers or salt!. All you need is avocados, onion, tomatoes, a jalapeno pepper, lime juice, and garlic. Easy and delicious!
5 from 2 votes
Prep Time 12 minutes
Cook Time 0 minutes
Total Time 12 minutes
Course Appetizer, Snack
Cuisine American, Mexican
Servings 8
Calories 166 kcal


  • 3 avocados
  • 2 tablespoons minced garlic
  • 1 jalapeno finely diced
  • 1/2 cup onion finely diced
  • 1 tablespoon lime juice
  • 1/4 teaspoon ground cumin
  • 1 10 oz. can Ro*Tel diced tomatoes no salt added (drained)
  • 2 Tablespoon cilantro (finely chopped leaves)
  • 1/2 teaspoon Mrs. Dash Original Table Blend seasoning no salt


  • Mash avocados with hand masher and then stir in, jalapeno, onion, lime juice, cilantro, Mrs. Dash Original Table Blend no salt added, cumin until well mixed. Stir in tomatoes in at the end to prevent over crushing.
  • Serve immediately. Or using a skinny container to expose the least amount of guacamole, cover with plastic wrap so that the plastic is in contact and touching the entire top layer of the guacamole. Or add a layer of water and refrigerate for up to a day before serving.

I use, own and recommend these products and ingredients used in this recipe.

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Calories: 166kcal (8%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

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Did you enjoy this recipe?Leave a comment and rating to let me know how it was!

© 2024 Tasty Healthy Heart Recipes

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

low sodium guacamole on tortilla chip
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Low sodium guacamole on tortilla chip

Use guacamole in place of mayo or with:
Southwestern wrap
Baked potatoes
Blackened Chicken
Naan Flatbread
What can’t it go on?

As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested on how you liked and served your low sodium guacamole. And please share any tips you might have.

My Profile Pic Bill

Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

6 thoughts on “Low Sodium Guacamole”

  1. 5 stars
    Hi Bill!
    I’ve been using your recipes since last summer & my husband & I have never been disappointed. The other thing I appreciate about your recipes, is they’re easy to tweak if you want to add a seasoning,etc (salt free of course!). This guacamole is excellent! We love cumin so I regularly add about a teaspoonful.

    Thanks again!

  2. 5 stars
    Hi Bill!

    I know you hear this a lot,but “THANK YOU” for sharing your story & recipes!!!!

    My guy & I -we’ve never had a weight problem, but he went through 5 years of STRESS & the plaque clogged all of his arteries-in fact his ❤️Dr said he was getting ready to have a massive heart attack.Luckily we’ve got a great heart hospital relatively close by and last May he had emergency quadruple bypass surgery. When he finally came home I was so afraid to cook anything for fear I’d cause more harm somehow. Luckily one afternoon I stumbled upon your awesome website. I’ve been relying on your recipes since the end of June. I’ve baked your Pecan Cobbler Pie (outstanding!), the Asian dishes-they’re part of our rotation,and the Mexican recipes-so,so good!!!!!

    So ANYONE reading over the recipes,and wondering if whether or not to make this yummy GUACAMOLE,do it!!! It’s very satisfying & compliments all the Mexican food recipes. I think it helps if you use fresh ingredients,for example the lime juice. It has a little more kick w/fresh squeezed. But I’ve also made it using bottled lime juice.

    Thanks again Bill! We’re so appreciative of everything you’re doing sharing your story & recipes!!!!


  3. I will try this recipe, but in the ingredients cilantro and (salt ?) is not list, how much cilantro to use and should salt be used?

    • Hi Rhonda, It should be 2 Tablespoons cilantro finely chopped and 1/2 teaspoon Mrs. Dash Original Table Blend no salt added. I have corrected the recipe.
      Thanks Bill

  4. Guacamole oxidation tip!!

    I got thiS tip from a youtuber. After making your guacamole, toss in the avacado pit and it will stay fresh longer. Great recipe Bill!

    • Thanks Brad!
      I will try that next time soon…Isn’t nature amazing?


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