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Egg avocado sandwich Calories
Contains protein and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg avocado sandwich (170 g) has 425 calories. That works out to 250 calories per 100 g. It contains 32.5 g of carbs, 15.5 g of protein, 24.7 g of fat and 6.2 g of fiber. Its 18.7 µg of Biotin covers 62% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Egg avocado sandwich Nutrition Facts
Selected: 1 serving (medium) · 170 g
425
KCAL / 170G
Carbs
32.5g
· 12% DV
Protein
15.5g
· 31% DV
Fat
24.7g
· 32% DV
Fiber
6.2g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 15% · Fat 54%
Egg avocado sandwich nutrition facts table · 1 serving (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 425 kcal | |
| Total fat | 24.7 g | 32% |
| Saturated fat | 5.27 g | 26% |
| Trans fat | 0.05 g | |
| Sodium | 575 mg | 25% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 6.2 g | 22% |
| Protein | 15.5 g | 31% |
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 Serving of Egg avocado sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 170 g | 425 kcal |
| 1 slice (thin) | 30 g | 75 kcal |
| 2 slice (thick) | 60 g | 150 kcal |
| 1 piece (half) | 85 g | 213 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (small) | 150 g | 375 kcal |
| 1 piece (large) | 200 g | 500 kcal |
| 1 serving (large) | 220 g | 550 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Egg avocado sandwich
How do you make an egg avocado sandwich?
An egg avocado sandwich is made by layering cooked egg and mashed ripe avocado between slices of bread. Mash the avocado with a little lemon juice, salt, and pepper, add a boiled or pan-cooked egg, and serve soon after assembling.
What goes in an egg avocado sandwich?
An egg avocado sandwich usually contains bread, cooked egg, and ripe avocado. Tomato, leafy greens, cheese, or chili flakes are common additions; add juicy ingredients just before eating so they do not make the bread soggy.
What is the best way to cook eggs for an egg avocado sandwich?
The best egg preparation for an egg avocado sandwich depends on how you will eat it: boiled, scrambled, or fried eggs all work. For a sandwich you plan to pack, fully cooked eggs are less messy than a runny yolk.
How do you stop avocado from browning in an egg avocado sandwich?
To slow browning in an egg avocado sandwich, mix lemon juice into the mashed avocado and eat the sandwich soon after assembling. If preparing components ahead, refrigerate the avocado in an airtight container and assemble the sandwich just before serving.
Can you make an egg avocado sandwich ahead of time?
You can make an egg avocado sandwich ahead, but the avocado may discolor and the bread may soften. For better texture, cook and chill the egg in advance, then mash the avocado and assemble the sandwich shortly before eating.
What bread is best for an egg avocado sandwich?
Toast, sourdough, whole-wheat bread, or a sandwich roll all work for an egg avocado sandwich. Lightly toasting the bread helps it hold the moist avocado and egg without becoming soggy as quickly.
Is an egg avocado sandwich a good breakfast?
Yes, an egg avocado sandwich can make a convenient savory breakfast, with egg and avocado served on bread. Add fruit or sliced vegetables on the side, or pair it with coffee or tea according to your usual breakfast routine.
How long does an egg avocado sandwich last in the fridge?
An egg avocado sandwich is best eaten soon after it is made because the bread softens and the avocado can brown. Refrigerate leftovers in a sealed container and eat them promptly; do not leave the sandwich at room temperature for an extended period.
Can you freeze an egg avocado sandwich?
Freezing an egg avocado sandwich is not recommended because thawed avocado can become watery and the bread may turn soft. If you need to prepare ahead, freeze or refrigerate the bread and cooked egg separately, then add fresh avocado when serving.
What can you serve with an egg avocado sandwich?
An egg avocado sandwich pairs well with a green salad, tomato, cucumber, or fresh fruit. For a more substantial lunch, serve it with soup; for a simple breakfast, vegetables on the side make an easy accompaniment.
Egg avocado sandwich Vitamins & Minerals
Vitamins
Biotin
18.7µg · 62% DV
B12
0.71µg · 30% DV
B5
1.46mg · 29% DV
B2
0.36mg · 28% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
265mg · 38% DV
Manganese
0.58mg · 25% DV
Sodium
575mg · 25% DV
Potassium ⭐
486mg · 14% DV
Egg avocado sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg avocado sandwich
To burn the 425 calories in 1 serving (medium) (170 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 Egg avocado sandwich?
An Egg avocado sandwich brings together cooked egg and mashed or sliced avocado between pieces of bread. It is a simple, adaptable combination rather than a dish tied to one particular region; tomato, leafy greens or a squeeze of lemon are common additions.
It works as a quick breakfast or lunch, and can be served open-faced or packed to take along. The egg gives it a savoury, filling quality, while avocado makes the texture soft and creamy. It provides protein as well as unsaturated fats. For a lighter version, use whole-grain bread, go easy on any added spreads and pair the sandwich with fresh vegetables.
How Nutritious Is Egg avocado 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
Medium
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 Egg avocado 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 Egg avocado sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Egg avocado sandwich Good For?
Vegan
— Not 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
Egg avocado sandwich Fat Profile
SATURATED
5.27g
MONOUNSATURATED
11.9g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 20.9:1
Above the ideal 4:1 (20.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.