Avocado sandwich

Lunch

Item Rating: 75/100

1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	7.9 g	28%
	Sugars	4.7 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		3.2 mg	17%
Potassium		552.1 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 170 cal (41.5%)

Protein: 50 cal (12.3%)

Carbs: 189 cal (46.2%)

About Avocado sandwich

An avocado sandwich is a simple yet nutritious meal that typically combines ripe avocado slices with bread and often includes additional ingredients like vegetables or spreads. Originating as a popular item in Western cuisine, particularly in health-focused or vegetarian diets, it has now gained widespread appeal globally. Avocados are nutrient-dense fruits rich in heart-healthy monounsaturated fats, fiber, and essential vitamins, including vitamin K, vitamin E, and several B vitamins. When paired with whole-grain bread, the sandwich offers a good balance of carbohydrates, healthy fats, and protein, making it a filling and energy-sustaining option.

Health Benefits

• Supports heart health due to monounsaturated fats and potassium, which help regulate blood pressure and cholesterol levels.
• Promotes healthy digestion because avocado contains dietary fiber, with approximately 7 grams per 100 grams.
• Boosts skin and eye health through antioxidants like vitamin E and lutein.
• Provides energy and sustains satiety thanks to healthy fats and complex carbohydrates when combined with whole-grain bread.
• Supports brain function via the folate content in avocados, which aids cognitive health.

Dietary Considerations

Allergens: Contains gluten (if using regular bread), soy (possible in some spreads)

Suitable for: Vegetarian, vegan (if using egg-free bread and spreads), mediterranean diet

Not suitable for: Gluten-free diets (unless using gluten-free bread), low-fat diets (avocado is high in fat)

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to extend freshness for up to 3 days. Assemble the sandwich immediately before consuming to prevent avocado oxidation.

Common Questions About Avocado sandwich Nutrition

Is an avocado sandwich high in protein?

An avocado sandwich typically contains moderate protein levels, depending on the bread and additional ingredients used. Whole-grain bread contributes around 5–6 grams of protein per slice, while avocado provides around 1 gram per serving. Adding protein-rich options like tofu, eggs, or cheese can increase the overall protein content significantly.

Can I eat an avocado sandwich on a keto diet?

An avocado sandwich is generally not keto-friendly due to the high carbohydrate content of most bread options. Regular bread can contain 15–20 grams of carbs per slice. To make it suitable for a keto diet, you can use low-carb or almond flour-based bread and pair it with avocado, which is a keto-approved ingredient due to its healthy fats and low carb content.

What are the health benefits of eating an avocado sandwich?

Avocado sandwiches are rich in healthy monounsaturated fats from avocado, which can support heart health and improve cholesterol levels. Avocado is also packed with potassium, fiber, and vitamins such as B6, E, and K. Depending on the bread choice and toppings, an avocado sandwich can promote digestive health and sustained energy.

What is a recommended serving size for an avocado sandwich?

A single avocado sandwich typically includes 1/4 to 1/2 of a medium avocado and two slices of bread. This portion size averages around 300–400 calories, depending on added ingredients. For a balanced meal, consider pairing it with a side salad or protein source like grilled chicken or an egg.

How does an avocado sandwich compare to other sandwich options?

Compared to sandwiches like turkey or ham, avocado sandwiches are often higher in healthy fats but lower in protein. They are ideal for vegetarians and vegans when paired with suitable bread and toppings. For weight management, avocado sandwiches offer more fiber and nutrients compared to an average deli meat sandwich, but may contain more calories if too much avocado is used.

Data Sources & Scientific References