⏱ 25 min totalHealthy Avocado Egg Salad and Salmon Sandwich
Per 1 serving · 182 g · 10 ingredients
of a 2,000 cal day
- Protein19g24% of calories
- Carbs27g35% of calories
- Fat14g41% of calories
At a glance
One serving of Healthy Avocado Egg Salad and Salmon Sandwich (182 g) has 313 calories, with 19 g of protein, 27 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (38% DV), Vitamin D (39% DV) and Vitamin E (20% DV). Keep an eye on sodium and cholesterol, which provide 30% and 65% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin D39%
- Vitamin E20%
- Thiamine21%
- Riboflavin (B2)31%
- Niacin27%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A10%
- Vitamin K16%
- Folate (B9)17%
- Calcium13%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium30%
- Cholesterol65%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Egg
⅛ fruit Avocado
¼ tbsp Mayonnaise
⅛ tsp Dijon mustard
⅛ tbsp chopped Chives- 🥄¹⁄₁₆ tsp Salt
¹⁄₁₆ tsp Black pepper
1 oz, boneless Smoked salmon
2 slice Whole wheat bread
³⁄₁₆ cup slices Cucumber
Directions
- 1
Place eggs in a small saucepan and cover with water. Bring to a boil, then cover, remove from heat, and let sit for 10 minutes. Rinse with cold water, peel the eggs, and separate the yolks from the whites.
- 2
In a bowl, combine the egg yolks with avocado, light mayonnaise, mustard, chives, salt, and pepper. Mash with a fork. Chop the egg whites and add them to the yolk mixture; adjust salt and pepper to taste.
- 3
To assemble, place the salmon on each slice of bread, top with cucumber slices, and divide the egg salad evenly among the sandwiches. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (182 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 91 μg | 10% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 6 μg | 39% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0.3 mg | 21% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin | 4 mg | 27% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 70 μg | 17% |
| Vitamin B12 | 1 μg | 57% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 193 mg | 35% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 129 mg | 13% |
| Iron | 3 mg | 34% |
| Potassium | 413 mg | 9% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 283 mg | 40% |
| Zinc | 2 mg | 18% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 57% |
| Selenium | 39 μg | 72% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 35 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 88 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 6 μg | — |
Burning 313 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Healthy Avocado Egg Salad and Salmon Sandwich?
One serving of Healthy Avocado Egg Salad and Salmon Sandwich (1 serving) has 313 calories, which works out to 172 calories per 100 g. That is about 16% of a 2,000-calorie day.
Is Healthy Avocado Egg Salad and Salmon Sandwich high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 24% 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 Healthy Avocado Egg Salad and Salmon Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Healthy Avocado Egg Salad and Salmon Sandwich?
701 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Healthy Avocado Egg Salad and Salmon Sandwich?
3.1 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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