⏱ 5 min totalSmashed White Bean and Avocado Sandwich
Per 1 serving · 459 g · 9 ingredients
of a 2,000 cal day
- Protein25g16% of calories
- Carbs78g50% of calories
- Fat24g35% of calories
- ✓ Cholesterol free
At a glance
One serving of Smashed White Bean and Avocado Sandwich (459 g) has 603 calories, with 25 g of protein, 78 g of carbohydrates and 24 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (49% DV), dietary fiber (72% DV) and Vitamin E (40% DV).
High in
20%+ of the daily value
- Protein49%
- Dietary fiber72%
- Vitamin E40%
- Vitamin K44%
- Thiamine38%
- Riboflavin (B2)28%
Good source of
10–19% of the daily value
- Vitamin C18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¾ cup White beans
½ tbsp Olive oil
½ tbsp Lemon juice- 🥄½ dash Salt
½ dash Black pepper
2 slice Whole wheat bread
¼ cucumber Cucumber
½ fruit Avocado
½ cup Alfalfa sprouts
Directions
- 1
In a medium bowl, combine the drained beans, olive oil, and lemon juice. Roughly mash the mixture until it is chunky but cohesive. Season with salt and pepper to taste.
- 2
Spread the bean mixture onto slices of bread. Top with sliced cucumber, avocado, and sprouts. Place the remaining slices of bread on top and serve.
Vitamins & minerals
Amounts for 1 serving (459 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 12 μg | 1% |
| Vitamin C | 16 mg | 18% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 40% |
| Vitamin K | 53 μg | 44% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 1 mg | 46% |
| Folate (B9) | 245 μg | 61% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 264 mg | 26% |
| Iron | 8 mg | 103% |
| Potassium | 1,654 mg | 35% |
| Magnesium | 186 mg | 44% |
| Phosphorus | 380 mg | 54% |
| Zinc | 4 mg | 38% |
| Copper | 1 mg | 97% |
| Manganese | 2 mg | 108% |
| Selenium | 18 μg | 33% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 33 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 112 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 4 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 | 0.3 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 17 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 603 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 114minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Smashed White Bean and Avocado Sandwich?
One serving of Smashed White Bean and Avocado Sandwich (1 serving) has 603 calories, which works out to 131 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Smashed White Bean and Avocado Sandwich high in protein?
It provides a solid 25 g of protein per serving (49% 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 Smashed White Bean and Avocado Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 50% 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 White Bean and Avocado Sandwich?
352 mg per serving.
How much sugar is in Smashed White Bean and Avocado Sandwich?
5.1 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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