Mango guacamole

Contributed by Benjamin Maring, MD

Mango guacamole

Before starting medical school and my residency at Kaiser Permanente's Oakland Medical Center, I went to culinary school and spent time in professional kitchens in New York City. In fact, I have long been interested in cooking, a fascination that was no doubt inspired by my father, Preston Maring.

I have always felt that there is an important connection between food and health. As a medical student in New York City, I gave cooking classes to my classmates. Even though we are both very busy working and taking care of our young daughter, my wife and I still find time to cook together. Some of our favorite foods take a little bit of time to prepare. For us, that's just part of the fun - spending time together in the kitchen (even though we have a lot less of that time since our daughter was born!).

This quick and easy guacamole is the perfect way to tide your belly over until dinner is ready.

Servings: 6

Prep time: 15 minutes


  • 3 large, ripe avocados
  • 1 mango, peeled, pitted and diced
  • 1/2 medium red onion, finely diced and rinsed under cold water
  • 1 jalapeno, minced (seeded for less heat)
  • 1/2 cup cilantro, freshly chopped
  • Juice of 2 limes
  • Kosher salt and freshly ground black pepper


  1. To cut each avocado in half, slice from the stem end straight down to the pit, and then rotate the knife around the pit. Twist the halves apart and remove the pit. 
  2. Spoon the avocado flesh into a large mixing bowl. 
  3. Add the juice of one of the limes at this point to prevent discoloration of the avocado. 
  4. Mash with a fork until only slightly chunky. 
  5. Add to the bowl the mango, red onion, jalapeno, cilantro, remaining lime juice, and salt and pepper to taste. 
  6. Serve with tortilla and pita chips.

Nutrition information (per serving)

  • Calories: 195
  • Total fat: 15 g
  • Saturated fat: 2 g
  • Trans fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 20 mg
  • Total carbohydrate: 18 g
  • Dietary fiber: 8 g
  • Total sugars: 7 g
  • Protein: 3 g