⏱ 10 min totalMashed Chickpea and Dill Sandwich
Per 1 serving · 349 g · 10 ingredients
of a 2,000 cal day
- Protein25g16% of calories
- Carbs62g40% of calories
- Fat31g44% of calories
- ✓ Cholesterol free
At a glance
One serving of Mashed Chickpea and Dill Sandwich (349 g) has 597 calories, with 25 g of protein, 62 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (50% DV), dietary fiber (62% DV) and Vitamin C (45% DV). Keep an eye on sodium and saturated fat, which provide 41% and 20% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Dietary fiber62%
- Vitamin C45%
- Vitamin E44%
- Thiamine55%
- Riboflavin (B2)27%
Good source of
10–19% of the daily value
- Vitamin K16%
- Choline17%
- Potassium17%
Watch
20%+ of the daily value
- Sodium41%
- Saturated fat20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 slice Whole wheat bread
¾ cup Chickpeas
⅛ cup (about 23 slices) Dill pickles
¼ medium Red bell pepper
2 tbsp Sunflower seed kernels
⅛ small raw Red onion
2 tbsp Tahini
1 tbsp Dill
½ tbsp chopped Chives
1 leaf inner Romaine lettuce
Directions
- 1
Finely dice all vegetables except for the lettuce.
- 2
Mash the chickpeas until flaky and mix with all ingredients except the bread and lettuce.
- 3
Toast the bread.
- 4
Serve the mixture on toasted bread with a lettuce leaf, then top with another slice of bread.
Vitamins & minerals
Amounts for 1 serving (349 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 82 μg | 9% |
| Vitamin C | 40 mg | 45% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 44% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 1 mg | 55% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 91% |
| Folate (B9) | 165 μg | 41% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 94 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 313 mg | 31% |
| Iron | 7 mg | 91% |
| Potassium | 783 mg | 17% |
| Magnesium | 148 mg | 35% |
| Phosphorus | 698 mg | 100% |
| Zinc | 5 mg | 42% |
| Copper | 1 mg | 136% |
| Manganese | 4 mg | 155% |
| Selenium | 42 μg | 77% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 876 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 15 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 16 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 μg | — |
Burning 597 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Mashed Chickpea and Dill Sandwich?
One serving of Mashed Chickpea and Dill Sandwich (1 serving) has 597 calories, which works out to 171 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Mashed Chickpea and Dill Sandwich high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 16% 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 Mashed Chickpea and Dill Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 45 g of net carbs and 40% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mashed Chickpea and Dill Sandwich?
949 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mashed Chickpea and Dill Sandwich?
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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