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Rustic Avocado and Cheese Sandwich Calories
Source of fiber, healthy fats, and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (whole) of Rustic Avocado and Cheese Sandwich (190 g) has 509 calories. That works out to 268 calories per 100 g. It contains 54.9 g of carbs, 19.4 g of protein, 24.9 g of fat and 7.8 g of fiber. Its 36.5 µg of Selenium covers 66% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Rustic Avocado and Cheese Sandwich Nutrition Facts
Selected: 1 serving (whole) · 190 g
509
KCAL / 190G
Carbs
54.9g
· 20% DV
Protein
19.4g
· 39% DV
Fat
24.9g
· 32% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 15% · Fat 43%
Rustic Avocado and Cheese Sandwich nutrition facts table · 1 serving (whole) (190 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 509 kcal | |
| Total fat | 24.9 g | 32% |
| Saturated fat | 9.59 g | 48% |
| Trans fat | 0.23 g | |
| Sodium | 895 mg | 39% |
| Total carbohydrate | 54.9 g | 20% |
| Fiber | 7.8 g | 28% |
| Protein | 19.4 g | 39% |
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 Rustic Avocado and Cheese Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 190 g | 509 kcal |
| 1 piece (mini) | 70 g | 188 kcal |
| 100 g | 100 g | 268 kcal |
| 1 piece (small) | 110 g | 295 kcal |
| 1 serving (half) | 140 g | 375 kcal |
| 1 serving (large) | 250 g | 670 kcal |
| 1 serving (jumbo) | 320 g | 858 kcal |
Calculated from 268 calories per 100 g.
Frequently Asked Questions About Rustic Avocado and Cheese Sandwich
How do you make a Rustic Avocado and Cheese Sandwich?
Make a Rustic Avocado and Cheese Sandwich by layering ripe avocado and cheese between slices of rustic bread. Mash or slice the avocado, then serve it cold or toast the sandwich until the cheese melts.
What cheese goes in a Rustic Avocado and Cheese Sandwich?
A Rustic Avocado and Cheese Sandwich can be made with sliced or grated cheese that melts well. In the Turkish version, the cheese is kaşar, a mild Turkish semi-hard cheese; cheddar or mozzarella also works if that is what you have.
What bread is best for a Rustic Avocado and Cheese Sandwich?
Crusty artisan-style bread suits a Rustic Avocado and Cheese Sandwich because it holds the soft avocado and melted cheese without collapsing. Toasting the bread lightly also helps keep it from turning soggy.
Can you eat a Rustic Avocado and Cheese Sandwich hot?
Yes, a Rustic Avocado and Cheese Sandwich can be served hot. Melt the cheese against the bread first, then add the avocado after heating so it stays fresh-tasting and does not become overly soft.
How do you stop avocado from browning in a Rustic Avocado and Cheese Sandwich?
A little lemon or lime juice slows browning in a Rustic Avocado and Cheese Sandwich. The cut avocado darkens when exposed to air, so assemble the sandwich shortly before eating for the freshest color and texture.
Can you make a Rustic Avocado and Cheese Sandwich ahead of time?
You can prepare a Rustic Avocado and Cheese Sandwich ahead, but it is best assembled close to serving. If storing it, wrap it tightly and refrigerate it; the bread may soften and the avocado may discolor over time.
What can you serve with a Rustic Avocado and Cheese Sandwich?
A Rustic Avocado and Cheese Sandwich pairs well with a crisp salad, tomato soup, or raw vegetables. These sides add freshness and contrast to the creamy avocado and savory cheese without competing with the sandwich.
How ripe should the avocado be for a Rustic Avocado and Cheese Sandwich?
Choose a ripe avocado for a Rustic Avocado and Cheese Sandwich: it should yield slightly to gentle pressure without feeling mushy. A firm avocado is difficult to spread, while an overripe one can make the filling watery.
Can you add an egg to a Rustic Avocado and Cheese Sandwich?
Yes, an egg makes a Rustic Avocado and Cheese Sandwich more substantial. Add a fried or scrambled egg just before serving so the yolk or soft egg does not soak into the bread.
Is a Rustic Avocado and Cheese Sandwich a healthy lunch?
A Rustic Avocado and Cheese Sandwich can be part of a balanced lunch, combining bread with avocado and cheese. Add vegetables such as leafy greens or tomato, and choose a portion that suits your meal.
Rustic Avocado and Cheese Sandwich Vitamins & Minerals
Vitamins
B1
0.48mg · 40% DV
B12
0.91µg · 38% DV
B3
4.94mg · 31% DV
B2
0.4mg · 31% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
393mg · 56% DV
Manganese
1.03mg · 45% DV
Calcium
431mg · 43% DV
Sodium
895mg · 39% DV
Potassium ⭐
517mg · 15% DV
Rustic Avocado and Cheese Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rustic Avocado and Cheese Sandwich
To burn the 509 calories in 1 serving (whole) (190 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 Rustic Avocado and Cheese Sandwich?
Rustic Avocado and Cheese Sandwich layers avocado and cheese in rustic-style bread. It is a contemporary sandwich rather than a dish tied to one particular region; the Turkish version is commonly made with kaşar, a mild, savoury semi-hard cheese. Creamy avocado contrasts with the cheese and the bread’s chewy, substantial crumb.
It works as a quick breakfast or lunch, or as an easy packed meal. In Turkey, it may be served with tea; elsewhere, pair it with a simple salad or soup. The combination provides fibre, protein and filling fats. For a lighter sandwich, use a modest amount of cheese and add extra salad leaves or sliced tomato.
How Nutritious Is Rustic Avocado and Cheese Sandwich?
Nutrient density
Medium
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 Rustic Avocado and Cheese 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 Rustic Avocado and Cheese Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Rustic Avocado and Cheese 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
Rustic Avocado and Cheese Sandwich Fat Profile
SATURATED
9.59g
MONOUNSATURATED
9.96g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.