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Provides fiber, unsaturated fats, and protein; sodium may be high from processed ham.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 slice (medium) of Open-Faced Avocado Ham Sandwich (125 g) has 270 calories. That works out to 216 calories per 100 g. It contains 24 g of carbs, 13 g of protein, 14 g of fat and 5.8 g of fiber. Its 23.3 µg of Selenium covers 42% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 slice (medium) · 125 g
270
KCAL / 125G
Carbs
24g
· 9% DV
Protein
13g
· 26% DV
Fat
14g
· 18% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 19% · Fat 46%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 763 mg | 33% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 5.8 g | 21% |
| Protein | 13 g | 26% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 125 g | 270 kcal |
| 1 slice (thin) | 80 g | 173 kcal |
| 1 piece (small) | 95 g | 205 kcal |
| 100 g | 100 g | 216 kcal |
| 1 slice (thick) | 170 g | 367 kcal |
| 1 piece (large) | 180 g | 389 kcal |
| 1 serving (double) | 250 g | 540 kcal |
Calculated from 216 calories per 100 g.
Mash or slice ripe avocado and spread it over a slice of bread, then add ready-to-eat ham. Finish with black pepper or a little lemon juice. Toasting the bread first gives the sandwich a sturdier, crisp base.
Choose bread with a firm slice that can hold the avocado and ham without bending. Sourdough, rye, and whole-grain bread all work well; a softer sandwich loaf is fine if you prefer a more tender base.
Add a little lemon juice to the avocado and assemble the Open-Faced Avocado Ham Sandwich shortly before serving. If you need to hold it, cover it tightly and refrigerate it; the avocado and bread keep their best texture when eaten fresh.
It is better to assemble an Open-Faced Avocado Ham Sandwich just before eating, since avocado can brown and the bread can turn soggy. If you must prepare it early, cover it and refrigerate it, then eat it as soon as practical.
No, toasting the bread is optional for an Open-Faced Avocado Ham Sandwich. Toasted bread adds crunch and holds the avocado more firmly, while untoasted bread gives the sandwich a softer texture.
Thinly sliced, ready-to-eat deli ham is the usual choice for an Open-Faced Avocado Ham Sandwich. Mild ham lets the avocado stand out, while a smoked or roasted variety gives it a more pronounced savory flavor.
Yes, either works in an Open-Faced Avocado Ham Sandwich. Mash a ripe avocado for a creamy layer that stays on the bread, or slice a firmer one when you want its texture to be more noticeable.
Black pepper, lemon juice, arugula, and thin tomato slices all complement an Open-Faced Avocado Ham Sandwich. Add chili flakes for heat, but taste the ham first before adding salt because deli ham can already be salty.
Yes, an Open-Faced Avocado Ham Sandwich makes a convenient breakfast, with bread, avocado, and ham together in one serving. Pair it with fresh tomato or cucumber, or serve it with coffee or tea.
Serve an Open-Faced Avocado Ham Sandwich with a simple green salad, cut vegetables, or a bowl of soup. Fresh vegetables make a light side, while soup turns it into a more substantial lunch.
Vitamins
B3
4.88mg · 31% DV
B1
0.31mg · 26% DV
B6
0.39mg · 23% DV
B5
0.98mg · 20% DV
Minerals
Selenium
23µg · 42% DV
Sodium
763mg · 33% DV
Phosphorus
196mg · 28% DV
Manganese
0.53mg · 23% DV
Potassium ⭐
421mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 270 calories in 1 slice (medium) (125 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.
An open-faced avocado ham sandwich is made by topping a single slice of bread with avocado, mashed or sliced, and ham. It is a simple modern sandwich rather than a dish with one fixed regional origin, drawing on the open-sandwich tradition found in several parts of Europe. Creamy avocado softens the ham’s savoury, salty flavour, while the bread provides a crisp or tender base depending on how it is prepared.
It works well for breakfast, brunch or a quick lunch, and can be served lightly toasted or with a side salad. Avocado contributes fibre and unsaturated fats, while ham adds protein; the ham can also make the sandwich high in sodium. For a fresher, lighter plate, use a thinner layer of ham and add tomato or leafy greens.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.94g
MONOUNSATURATED
7.25g
POLYUNSATURATED
2.13g
Omega 6:3 ratio 14.9:1
Above the ideal 4:1 (14.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.