⏱ 15 min totalAvocado Sandwich with Green Harissa
Per 1 serving · 474 g · 14 ingredients
of a 2,000 cal day
- Protein13g6% of calories
- Carbs53g23% of calories
- Fat72g71% of calories
- ✓ Cholesterol free
At a glance
One serving of Avocado Sandwich with Green Harissa (474 g) has 859 calories, with 13 g of protein, 53 g of carbohydrates and 72 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (27% DV), dietary fiber (71% DV) and Vitamin A (37% DV). Keep an eye on sodium and saturated fat, which provide 40% and 51% of the daily value.
High in
20%+ of the daily value
- Protein27%
- Dietary fiber71%
- Vitamin A37%
- Vitamin C121%
- Vitamin E86%
- Vitamin K361%
Good source of
10–19% of the daily value
- Choline10%
Watch
20%+ of the daily value
- Sodium40%
- Saturated fat51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cloves, minced Garlic
½ cup Cilantro
¼ cup Spearmint
¼ cup Parsley
1 pepper Jalapeno peppers
½ fruit without seeds Lemon
¼ tsp, ground Cumin seed
¼ tsp, whole Fennel seed- 🥄¼ tsp Salt
¼ cup Olive oil
2 slice Whole wheat bread
½ fruit Avocado
1 leaf outer Romaine lettuce
½ bulb Fennel bulb
Directions
- 1
In a food processor, combine garlic, cilantro, mint, parsley, jalapenos, lemon juice, cumin, fennel seeds, and salt. Pulse until mixed. Gradually add olive oil while processing until the mixture is blended but slightly coarse. Transfer to a container and set aside.
- 2
Toast the bread slices. Mash the avocado with a pinch of salt. Spread the green harissa on one side of each bread slice and the mashed avocado on the other side. Add a lettuce leaf and a handful of thinly sliced fennel to one side, then top with the other bread slice to form a sandwich.
Vitamins & minerals
Amounts for 1 serving (474 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 331 μg | 37% |
| Vitamin C | 109 mg | 121% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 13 mg | 86% |
| Vitamin K | 434 μg | 361% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 44% |
| Folate (B9) | 230 μg | 58% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 52 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 291 mg | 29% |
| Iron | 8 mg | 103% |
| Potassium | 1,554 mg | 33% |
| Magnesium | 132 mg | 32% |
| Phosphorus | 284 mg | 41% |
| Zinc | 2 mg | 22% |
| Copper | 1 mg | 68% |
| Manganese | 2 mg | 93% |
| Selenium | 16 μg | 29% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 36 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,360 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 50 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 16 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 859 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 163minWalking (3.5 mph)
- 103minCycling (moderate)
- 72minRunning (6 mph)
- 121minSwimming laps
Common questions
How many calories are in Avocado Sandwich with Green Harissa?
One serving of Avocado Sandwich with Green Harissa (1 serving) has 859 calories, which works out to 181 calories per 100 g. That is about 43% of a 2,000-calorie day.
Is Avocado Sandwich with Green Harissa high in protein?
It provides a solid 13 g of protein per serving (27% of the 50 g daily value), but protein supplies only 6% 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 Sandwich with Green Harissa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 23% 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 Sandwich with Green Harissa?
930 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado Sandwich with Green Harissa?
8.8 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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