⏱ 5 min totalSmashed Avocado and Garbanzo Beans
Per 1 serving · 335 g · 5 ingredients
of a 2,000 cal day
- Protein13g13% of calories
- Carbs39g41% of calories
- Fat19g45% of calories
- ✓ Cholesterol free
At a glance
One serving of Smashed Avocado and Garbanzo Beans (335 g) has 354 calories, with 13 g of protein, 39 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (25% DV), dietary fiber (58% DV) and Vitamin B6 (98% DV). Keep an eye on sodium, which provides 29% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Dietary fiber58%
- Vitamin B698%
- Folate (B9)34%
- Pantothenic acid42%
- Iron40%
Good source of
10–19% of the daily value
- Vitamin C19%
- Vitamin E14%
- Vitamin K18%
- Thiamine11%
- Riboflavin (B2)13%
- Niacin13%
Watch
20%+ of the daily value
- Sodium29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Mash the avocado in a bowl and mix in the lime juice until well combined.
- 2
Gently fold in the rinsed chickpeas.
- 3
Season with salt and pepper to taste. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (335 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 10 μg | 1% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 21 μg | 18% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 98% |
| Folate (B9) | 137 μg | 34% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 85 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 3 mg | 40% |
| Potassium | 820 mg | 17% |
| Magnesium | 88 mg | 21% |
| Phosphorus | 226 mg | 32% |
| Zinc | 2 mg | 20% |
| Copper | 1 mg | 60% |
| Manganese | 2 mg | 82% |
| Selenium | 5 μg | 9% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 88 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 7 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 354 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 67minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Smashed Avocado and Garbanzo Beans?
One serving of Smashed Avocado and Garbanzo Beans (1 serving) has 354 calories, which works out to 105 calories per 100 g. That is about 18% of a 2,000-calorie day.
Are Smashed Avocado and Garbanzo Beans high in protein?
It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 13% 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 Smashed Avocado and Garbanzo Beans keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 41% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Smashed Avocado and Garbanzo Beans?
676 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Smashed Avocado and Garbanzo Beans?
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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