⏱ 7 min totalQuick Avocado Tuna Sandwich
Per 1 serving · 338 g · 4 ingredients
of a 2,000 cal day
- Protein40g33% of calories
- Carbs40g33% of calories
- Fat19g35% of calories
- ✓ Protein-dense
At a glance
One serving of Quick Avocado Tuna Sandwich (338 g) has 475 calories, with 40 g of protein, 40 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (35% of calories). It is high in protein (80% DV), dietary fiber (30% DV) and Vitamin E (20% DV). Keep an eye on sodium and cholesterol, which provide 32% and 20% of the daily value.
High in
20%+ of the daily value
- Protein80%
- Dietary fiber30%
- Vitamin E20%
- Vitamin K44%
- Thiamine31%
- Riboflavin (B2)36%
Good source of
10–19% of the daily value
- Vitamin C14%
- Vitamin D13%
- Choline13%
- Calcium11%
- Potassium19%
Watch
20%+ of the daily value
- Sodium32%
- Cholesterol20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Chop the green onions and scoop out the avocado into a bowl.
- 2
Mix the tuna, chopped onion, and avocado, mashing the avocado and combining all ingredients together.
- 3
Slice the hard roll and fill it with the tuna mixture. Enjoy!
Vitamins & minerals
Amounts for 1 serving (338 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 21 mg | 131% |
| Vitamin B6 | 1 mg | 65% |
| Folate (B9) | 152 μg | 38% |
| Vitamin B12 | 4 μg | 176% |
| Pantothenic acid | 2 mg | 37% |
| Choline | 72 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 105 mg | 11% |
| Iron | 5 mg | 67% |
| Potassium | 886 mg | 19% |
| Magnesium | 85 mg | 20% |
| Phosphorus | 344 mg | 49% |
| Zinc | 2 mg | 22% |
| Copper | 0.4 mg | 41% |
| Manganese | 0.5 mg | 21% |
| Selenium | 139 μg | 253% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 152 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.3 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 38 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 28 μg | — |
| Serine | 2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 475 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 90minWalking (3.5 mph)
- 57minCycling (moderate)
- 40minRunning (6 mph)
- 67minSwimming laps
Common questions
How many calories are in Quick Avocado Tuna Sandwich?
One serving of Quick Avocado Tuna Sandwich (1 serving) has 475 calories, which works out to 141 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Quick Avocado Tuna Sandwich high in protein?
Yes. It has 40 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).
Is Quick Avocado Tuna Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Quick Avocado Tuna Sandwich?
727 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Quick Avocado Tuna Sandwich?
2 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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