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Avocado and Tomato Sandwich

Avocado and Tomato Sandwich

Everyday

The avocado and tomato sandwich is a plant-based meal combining creamy mashed avocado with fresh tomato slices, typically served on whole-grain or sourdough bread. This nutrient-dense pairing provides heart-healthy monounsaturated fats from avocado alongside lycopene and vitamin C from tomatoes, creating a satisfying contrast of textures and flavors. Often seasoned with salt, pepper, and citrus juice, it serves as a versatile vegan option when prepared with dairy-free bread.

Macro Impact

A 1 sandwich serving contains 303 calories, 13g protein, 41g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 303 calories?
Walking3.5 mph, moderate pace
1 hour 10 min
YogaModerate effort, gentle pace
51 min
SwimmingModerate effort, freestyle
39 min
Biking12-14 mph, moderate effort
31 min
StairsStair climbing, moderate pace
35 min
Running5 mph (12 min/mile)
26 min

Nutrition Facts

Serving size1 sandwich (188 g)
Amount per serving
Calories303
% Daily Value*
Total Fat11g
13%
Saturated Fat2g
9%
Trans Fat0.2g
Polyunsaturated Fat2g
Monounsaturated Fat7g
Cholesterol0mg
0%
Sodium517mg
22%
Total Carbohydrate41g
15%
Dietary Fiber9g
34%
Total Sugars8g
Includes Added Sugars0g
0%
Protein13g
Vitamin D0mcg
0%
Calcium75mg
6%
Iron3mg
16%
Potassium470mg
10%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
41 / 275 g
15%
Fiber
9 / 28 g
34%
Sugars
8 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
4 g
Insoluble Fiber
6 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
11 / 78 g
13%
Monounsaturated
7 / 31 g
21%
Polyunsaturated
2 / 23 g
8%
Saturated
2 / 23 g
8%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
4%
Omega 6
2 / 19 g
9%
Omega 9
7 g
Protein
Protein
13 / 80 g
16%
Amino Acids
Histidine
0 / 3 g
12%
Isoleucine
1 / 2 g
40%
Leucine
1 / 3 g
37%
Lysine
1 / 2 g
37%
Methionine
0 / 1 g
22%
Phenylalanine
1 / 2 g
32%
Threonine
1 / 1 g
54%
Tryptophan
0 / 0 g
41%
Valine
1 / 2 g
36%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
25%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
4 / 15 mg
25%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
1 / 1 mg
43%
Biotin, B7
8 / 30 mcg
25%
Cobalamin, B12
0 / 2 mcg
0%
Folate
113 / 400 mcg
28%
Vitamin A
141 / 800 mcg
18%
Vitamin C
23 / 83 mg
27%
Vitamin D
0 / 15 mcg
0%
Vitamin E
3 / 15 mg
19%
Vitamin K
28 / 105 mcg
27%
Minerals
Calcium
75 / 1k mg
8%
Copper
0 / 1 mg
42%
Iron
3 / 13 mg
22%
Magnesium
75 / 370 mg
20%
Manganese
1 / 2 mg
28%
Phosphorous
169 / 700 mg
24%
Potassium
470 / 3k mg
16%
Selenium
19 / 55 mcg
34%
Sodium
517 / 2.3k mg
22%
Zinc
1 / 10 mg
14%
Chromium
0 / 30 mcg
0%
Molybdenum
9 / 45 mcg
21%
Iodine
4 / 150 mcg
3%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
113 g
Caffeine
0 mg
Choline
38 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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