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Avocado Chickpea Sandwich Calories
Plant-based protein and fiber, healthy fats, vegan-friendly sandwich.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Avocado Chickpea Sandwich (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 45.4 g of carbs, 10.1 g of protein, 11.2 g of fat and 11 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Avocado Chickpea Sandwich Nutrition Facts
Selected: 1 piece (medium) · 180 g
333
KCAL / 180G
Carbs
45.4g
· 17% DV
Protein
10.1g
· 20% DV
Fat
11.2g
· 14% DV
Fiber
11g
· 39% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 13% · Fat 31%
Avocado Chickpea Sandwich nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 45.4 g | 17% |
| Fiber | 11 g | 39% |
| Protein | 10.1 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Avocado Chickpea Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 333 kcal |
| 1 slice (half) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 120 g | 222 kcal |
| 1 serving (medium) | 180 g | 333 kcal |
| 2 slice (whole) | 180 g | 333 kcal |
| 1 piece (large) | 250 g | 463 kcal |
| 1 serving (large) | 250 g | 463 kcal |
| 1 pack (double) | 360 g | 666 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Avocado Chickpea Sandwich
How do you make an Avocado Chickpea Sandwich?
Mash a ripe avocado with cooked chickpeas, lemon juice, salt, and pepper, then spread the mixture over bread to make an Avocado Chickpea Sandwich. Add lettuce, tomato, cucumber, or herbs if you want extra crunch and freshness.
What goes in an Avocado Chickpea Sandwich?
An Avocado Chickpea Sandwich typically has bread, ripe avocado, and cooked chickpeas. Lemon juice and seasoning bring the filling together; red onion, leafy greens, tomato, or herbs are common additions.
How do you keep an Avocado Chickpea Sandwich from turning brown?
Add lemon juice to the mashed avocado as soon as you prepare the filling, since acidity slows browning. Press food wrap against the filling or store the sandwich in an airtight container in the refrigerator; some color change can still happen.
Should you mash the chickpeas for an Avocado Chickpea Sandwich?
Lightly mashing the chickpeas helps the filling hold together in an Avocado Chickpea Sandwich. For more texture, mash only part of them and leave the rest whole before mixing them with the avocado.
Can you make an Avocado Chickpea Sandwich ahead of time?
Yes, you can prepare the chickpea portion of an Avocado Chickpea Sandwich ahead, but assemble it close to serving time. Keeping the filling separate helps the bread stay firm and the avocado stay fresher-looking.
What bread is best for an Avocado Chickpea Sandwich?
A sturdy sliced bread, sourdough, or a whole-grain loaf works well for an Avocado Chickpea Sandwich because it supports the soft filling. Toasting the bread lightly can also help keep it from becoming soggy.
What should you serve with an Avocado Chickpea Sandwich?
Serve an Avocado Chickpea Sandwich with a green salad, vegetable soup, or crunchy raw vegetables. Pickles or a simple slaw also add a sharp, crisp contrast to the creamy avocado and chickpea filling.
Can you use canned chickpeas in an Avocado Chickpea Sandwich?
Yes, canned chickpeas work well in an Avocado Chickpea Sandwich. Drain and rinse them, then let them drain thoroughly before mashing so excess liquid does not make the filling runny or soften the bread.
How long does an Avocado Chickpea Sandwich last in the fridge?
An Avocado Chickpea Sandwich is best eaten soon after it is made, because the avocado can brown and the bread can soften. Refrigerate leftovers in an airtight container and aim to eat them the same day.
What seasonings taste good in an Avocado Chickpea Sandwich?
Cumin, black pepper, chili flakes, and smoked paprika all work well in an Avocado Chickpea Sandwich. Lemon juice brightens the chickpeas and avocado, while fresh parsley or cilantro adds a herbal finish.
Avocado Chickpea Sandwich Vitamins & Minerals
Vitamins
Folate
126µg · 32% DV
Vitamin K
32.4µg · 27% DV
B5
1.26mg · 25% DV
B1
0.23mg · 19% DV
Minerals
Copper
0.4mg · 44% DV
Manganese
0.59mg · 26% DV
Sodium
513mg · 22% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
576mg · 17% DV
Avocado Chickpea Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado Chickpea Sandwich
To burn the 333 calories in 1 piece (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Avocado Chickpea Sandwich?
An avocado chickpea sandwich layers mashed or lightly crushed chickpeas and ripe avocado between slices of bread. It is a modern, plant-based sandwich rather than a dish with one clearly defined regional origin. The chickpeas make the filling hearty, while avocado gives it a soft, creamy texture; lemon, pepper, herbs or crunchy vegetables are common additions.
It works as a quick lunch, packed meal or casual breakfast, and can be served with a salad or soup. Across English-speaking kitchens, it’s easy to adapt to the bread and toppings you have on hand. The filling provides both fibre and plant protein, with 6.1 g of fibre per 100 g. For a lighter version, use a thin layer of filling and add lettuce, tomato or cucumber for freshness.
How Nutritious Is Avocado Chickpea Sandwich?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
High
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Avocado Chickpea Sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Avocado Chickpea Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Avocado Chickpea Sandwich Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Avocado Chickpea Sandwich Fat Profile
SATURATED
1.62g
MONOUNSATURATED
5.94g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.