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Turkey, Ham, and Avocado on Rye⏱ 5 min total
Recipes

Turkey, Ham, and Avocado on Rye

Per 1 serving · 260 g · 6 ingredients

Calories
341
17%
of a 2,000 cal day
  • Protein
    16g
    18% of calories
  • Carbs
    42g
    48% of calories
  • Fat
    13g
    34% of calories
Portion

At a glance

One serving of Turkey, Ham, and Avocado on Rye (260 g) has 341 calories, with 16 g of protein, 42 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (32% DV), dietary fiber (32% DV) and Vitamin C (21% DV). Keep an eye on sodium, which provides 47% of the daily value.

Per 100 g
131cal
low energy density
Protein per 100 cal
4.7g
Net carbs
33g
carbs minus fiber
Fiber
8.9g
5.9 g sugar

High in

20%+ of the daily value

  • Protein32%
  • Dietary fiber32%
  • Vitamin C21%
  • Vitamin K37%
  • Thiamine46%
  • Riboflavin (B2)30%

Good source of

10–19% of the daily value

  • Vitamin A17%
  • Vitamin E11%
  • Potassium16%
  • Magnesium15%

Watch

20%+ of the daily value

  • Sodium47%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 min
  1. 1

    Top one slice of bread with the turkey, ham, tomato, avocado, and lettuce. Finish with remaining slice of bread. Enjoy!

Vitamins & minerals

Amounts for 1 serving (260 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A151 μg
17%
Vitamin C19 mg
21%
Vitamin D0.2 μg
1%
Vitamin E2 mg
11%
Vitamin K45 μg
37%
Thiamine1 mg
46%
Riboflavin (B2)0.4 mg
30%
Niacin6 mg
38%
Vitamin B60.4 mg
34%
Folate (B9)161 μg
40%
Vitamin B120.2 μg
9%
Pantothenic acid1 mg
28%
Choline46 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium80 mg
8%
Iron3 mg
43%
Potassium746 mg
16%
Magnesium63 mg
15%
Phosphorus219 mg
31%
Zinc2 mg
20%
Copper0.3 mg
35%
Manganese1 mg
38%
Selenium35 μg
63%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene73 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene1,766 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride38 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene1,544 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats7 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol1 μg—
Serine1 g—
Starch0.1 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 341 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 65min
    Walking (3.5 mph)
  • 41min
    Cycling (moderate)
  • 28min
    Running (6 mph)
  • 48min
    Swimming laps

Common questions

How many calories are in Turkey, Ham, and Avocado on Rye?

One serving of Turkey, Ham, and Avocado on Rye (1 serving) has 341 calories, which works out to 131 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Turkey, Ham, and Avocado on Rye high in protein?

It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 18% 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 Turkey, Ham, and Avocado on Rye keto-friendly?

It is hard to fit into a strict keto diet. One serving has 33 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Turkey, Ham, and Avocado on Rye?

1075 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Turkey, Ham, and Avocado on Rye?

5.9 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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