⏱ 15 min totalHummus and Avocado Salad Sandwiches
Per 1 serving · 228 g · 7 ingredients
of a 2,000 cal day
- Protein21g15% of calories
- Carbs76g56% of calories
- Fat17g29% of calories
At a glance
One serving of Hummus and Avocado Salad Sandwiches (228 g) has 534 calories, with 21 g of protein, 76 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (42% DV), dietary fiber (29% DV) and thiamine (82% DV). Keep an eye on sodium and saturated fat, which provide 39% and 23% of the daily value.
High in
20%+ of the daily value
- Protein42%
- Dietary fiber29%
- Thiamine82%
- Riboflavin (B2)53%
- Niacin45%
- Vitamin B626%
Good source of
10–19% of the daily value
- Vitamin K15%
- Vitamin B1219%
- Potassium11%
Watch
20%+ of the daily value
- Sodium39%
- Saturated fat23%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ spray , about 1/3 second Cooking spray
2 slice, medium Sourdough bread
⅛ cup Hummus
¹⁄₁₆ tsp Black pepper
¼ fruit Avocado
¼ cup Arugula
⅛ cup, shredded Swiss cheese
Directions
- 1
Lightly coat a panini press, indoor grill, or large nonstick skillet with cooking spray. Preheat the appliance or warm the skillet over medium heat.
- 2
Spread the hummus on one side of each bread slice and season with black pepper. Layer avocado slices on four of the hummus-topped slices, then add about 1/4 cup arugula and 2 tablespoons shredded cheese to each. Cap with the remaining bread, hummus side down, and press gently to secure.
- 3
Cook the sandwiches until the bread is crisp and the cheese melts. On a press or grill, close the lid and cook 2 to 3 minutes; in a skillet, weight the sandwiches with a heavy pan for about 2 minutes per side, turning carefully halfway through.
Vitamins & minerals
Amounts for 1 serving (228 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 39 μg | 4% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 17 μg | 15% |
| Thiamine | 1 mg | 82% |
| Riboflavin (B2) | 1 mg | 53% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.3 mg | 26% |
| Folate (B9) | 229 μg | 57% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 200 mg | 20% |
| Iron | 6 mg | 77% |
| Potassium | 494 mg | 11% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 294 mg | 42% |
| Zinc | 3 mg | 26% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 47% |
| Selenium | 40 μg | 73% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 112 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 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 | 5 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 | 5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 29 μg | — |
| Serine | 1 g | — |
| Starch | 57 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 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 534 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Hummus and Avocado Salad Sandwiches?
One serving of Hummus and Avocado Salad Sandwiches (1 serving) has 534 calories, which works out to 234 calories per 100 g. That is about 27% of a 2,000-calorie day.
Are Hummus and Avocado Salad Sandwiches high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 15% 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 Hummus and Avocado Salad Sandwiches keto-friendly?
It is hard to fit into a strict keto diet. One serving has 68 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Hummus and Avocado Salad Sandwiches?
902 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Hummus and Avocado Salad Sandwiches?
6.5 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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