⏱ 17 min totalCalifornia Melt
Per 1 serving · 162 g · 6 ingredients
of a 2,000 cal day
- Protein15g18% of calories
- Carbs21g26% of calories
- Fat20g56% of calories
At a glance
One serving of California Melt (162 g) has 311 calories, with 15 g of protein, 21 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (56% of calories). It is high in protein (29% DV), dietary fiber (23% DV) and Vitamin E (27% DV). Keep an eye on saturated fat, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber23%
- Vitamin E27%
- Riboflavin (B2)26%
- Niacin20%
- Vitamin B621%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin K13%
- Thiamine18%
- Folate (B9)16%
- Iron18%
- Potassium11%
Watch
20%+ of the daily value
- Saturated fat33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ fruit Avocado
1 slice (1 oz) Swiss cheese
¼ medium whole Tomatoes
¹⁄₁₆ cup, sliced Almonds
1 slice Whole wheat bread
¼ cup, pieces or slices White mushrooms
Directions
- 1
Toast almonds and bread. Slice avocado and tomato.
- 2
Preheat the oven broiler.
- 3
Lay the toasted bread out on a baking sheet. Top each slice of bread with 1/4 of the avocado, mushrooms, almonds, and tomato slices. Top each with a slice of Swiss cheese.
- 4
Broil the open-face sandwiches until the cheese melts and begins to bubble, about 2 minutes. Serve the sandwiches warm.
Vitamins & minerals
Amounts for 1 serving (162 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 78 μg | 9% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 3 mg | 20% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 1 μg | 39% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 28 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 297 mg | 30% |
| Iron | 1 mg | 18% |
| Potassium | 521 mg | 11% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 304 mg | 43% |
| Zinc | 2 mg | 22% |
| Copper | 0.3 mg | 36% |
| Manganese | 1 mg | 39% |
| Selenium | 14 μg | 26% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 43 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 189 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 791 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 60 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 311 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in California Melt?
One serving of California Melt (1 serving) has 311 calories, which works out to 192 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is California Melt high in protein?
It provides a solid 15 g of protein per serving (29% 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 California Melt keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in California Melt?
153 mg per serving.
How much sugar is in California Melt?
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.
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