⏱ 15 min totalAvocado, Lettuce, and Tomato Sandwiches
Per 1 serving · 197 g · 7 ingredients
of a 2,000 cal day
- Protein16g18% of calories
- Carbs33g36% of calories
- Fat19g47% of calories
At a glance
One serving of Avocado, Lettuce, and Tomato Sandwiches (197 g) has 355 calories, with 16 g of protein, 33 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (47% of calories). It is high in protein (32% DV), dietary fiber (26% DV) and Vitamin E (20% DV). Keep an eye on saturated fat, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber26%
- Vitamin E20%
- Vitamin K30%
- Thiamine25%
- Niacin23%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin C11%
- Riboflavin (B2)18%
- Potassium11%
- Magnesium18%
Watch
20%+ of the daily value
- Saturated fat33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice (1 oz) Swiss cheese
⅛ cup slices Cucumber
¼ fruit Avocado
¼ medium whole Tomatoes
¼ cup shredded Romaine lettuce
2 slice Whole wheat bread
½ tbsp Light mayonnaise
Directions
- 1
Slice the tomato, avocado, and cucumber.
- 2
Spread mayonnaise evenly on all slices of bread.
- 3
Layer lettuce, tomato, avocado, cucumber, and cheese on half of the bread slices, then top with the remaining slices.
- 4
Cut sandwiches in half diagonally and enjoy.
Vitamins & minerals
Amounts for 1 serving (197 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 131 μg | 15% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 36 μg | 30% |
| Thiamine | 0.3 mg | 25% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 88 μg | 22% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 31 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 327 mg | 33% |
| Iron | 2 mg | 25% |
| Potassium | 531 mg | 11% |
| Magnesium | 74 mg | 18% |
| Phosphorus | 319 mg | 46% |
| Zinc | 3 mg | 24% |
| Copper | 0.3 mg | 28% |
| Manganese | 1 mg | 60% |
| Selenium | 20 μg | 36% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 45 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 812 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 | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 791 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 60 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 355 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Avocado, Lettuce, and Tomato Sandwiches?
One serving of Avocado, Lettuce, and Tomato Sandwiches (1 serving) has 355 calories, which works out to 180 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Avocado, Lettuce, and Tomato Sandwiches high in protein?
It provides a solid 16 g of protein per serving (32% 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.
Are Avocado, Lettuce, and Tomato Sandwiches keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 36% 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, Lettuce, and Tomato Sandwiches?
343 mg per serving.
How much sugar is in Avocado, Lettuce, and Tomato Sandwiches?
4.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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