⏱ 10 min totalAvocado Chickpea Salad Sandwich
Per 1 serving · 252 g · 9 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs46g52% of calories
- Fat12g30% of calories
- ✓ Cholesterol free
At a glance
One serving of Avocado Chickpea Salad Sandwich (252 g) has 340 calories, with 16 g of protein, 46 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (31% DV), dietary fiber (44% DV) and Vitamin K (27% DV). Keep an eye on sodium, which provides 39% of the daily value.
High in
20%+ of the daily value
- Protein31%
- Dietary fiber44%
- Vitamin K27%
- Thiamine25%
- Niacin22%
- Vitamin B664%
Good source of
10–19% of the daily value
- Vitamin E17%
- Riboflavin (B2)19%
- Choline12%
- Calcium16%
- Potassium13%
Watch
20%+ of the daily value
- Sodium39%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup Chickpeas
¼ fruit Avocado
1 tbsp Greek yogurt
¼ tsp Lime juice
½ medium Scallions
½ tbsp Cilantro- 🥄⅛ tsp Salt
⅛ tsp Black pepper
2 slice Whole wheat bread
Directions
- 1
In a bowl, mash the chickpeas and avocado with a fork until you reach your desired texture.
- 2
Stir in the yogurt, lime juice, scallions, cilantro, salt, and pepper.
- 3
Spread the mixture onto one slice of bread, top with the second slice, and serve.
Vitamins & minerals
Amounts for 1 serving (252 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 10 μg | 1% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 32 μg | 27% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.3 mg | 19% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 1 mg | 64% |
| Folate (B9) | 101 μg | 25% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 162 mg | 16% |
| Iron | 3 mg | 41% |
| Potassium | 608 mg | 13% |
| Magnesium | 93 mg | 22% |
| Phosphorus | 265 mg | 38% |
| Zinc | 2 mg | 20% |
| Copper | 0.4 mg | 45% |
| Manganese | 2 mg | 100% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 109 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0.4 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0.2 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 340 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 64minWalking (3.5 mph)
- 41minCycling (moderate)
- 28minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Avocado Chickpea Salad Sandwich?
One serving of Avocado Chickpea Salad Sandwich (1 serving) has 340 calories, which works out to 135 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Avocado Chickpea Salad Sandwich high in protein?
It provides a solid 16 g of protein per serving (31% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado Chickpea Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado Chickpea Salad Sandwich?
890 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado Chickpea Salad Sandwich?
3.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
453 calTropical Grain-Free Breakfast Porridge1 serving
221 calPapaya Salsa with Tortilla Chips1 serving
681 calOvernight Coconut-Chia Pudding Breakfast Bowl1 serving
592 calTropical Coconut Oatmeal1 serving
203 calPaleo Pineapple Chicken Spinach Meatballs1 serving
303 calPina Colada Chia Pudding1 serving
333 calGreena" Colada1 serving
133 calClassic Fruit Salad1 serving