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Egg and avocado spread sandwich
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Egg and avocado spread sandwich

David Janitzek
David Janitzek
Avocado Spread Sandwich Avocado
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
10 min
Number of portions
2
Cena (Walmart)
$1.84
Cost of one portion
$0.92
Number of ingredients needed for preparation
8
Total calories
940
Calories per 1 portion
470 kcal
Amount of protein per portion
24g
Amount of fat per portion
24g
Amount of carbohydrates per portion
39g
Amount of fiber per portion
12g
Glycemic Index (GI)
IG 42
Glycemic Load (GL)
GL 11.3
Prices calculated for Walmart
$0.92 / serving
$1.84 (Number of portions: 2)
Egg and avocado spread sandwich
Specialist Verified
Kcal
470 kcal
Protein 27%
23.6 g
Fat 28%
24.4 g
Carbohydrates 45%
39.1 g
fiber: 12.3 g IG: 42

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Ingredients

Ingredients

Calculate for portions:
Whole Chicken Eggs (M)

Whole Chicken Eggs (M)

#Chicken Eggs
2 Piece (2 Piece (102 g)) • 143 kcal • $0.44
Egg Vitamin B12 (Cobalamin)
B: 12.8g
T: 9.9g
W: 0.6g
143 kcal
Wholemeal Rye Bread

Wholemeal Rye Bread

#Rye Bread #Wholemeal #Bread
2 Slice of bread (2 Slice of bread (60 g)) • 155 kcal • $0.15
Rye Gluten
B: 5.4g
T: 2g
W: 28.8g
155 kcal
Avocado

Avocado

#DASH Diet #Heart Health #Avocado #Vegan #Vegetarian
0.5 Piece (0.5 Piece (70 g)) • 124 kcal • $0.18
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome
B: 1.4g
T: 10.5g
W: 6g
124 kcal
Greek Natural Yogurt

Greek Natural Yogurt

#Natural Yogurt
1 Tablespoon (1 Tablespoon (25 g)) • 37 kcal • $0.07
Milk Lactose
B: 3.4g
T: 1.9g
W: 1.5g
37 kcal
Radish

Radish

#Radish #Vegan #Vegetarian #Gluten-free #Lactose-Free
3 Piece (3 Piece (45 g)) • 11 kcal • $0.09
Mustard Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 0.5g
T: 0.1g
W: 2g
11 kcal
Chives

Chives

#Nutrition #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (5 g)) • 2 kcal • $0.01
Onion Birch Pollen-Related Oral Allergy Syndrome
B: 0.2g
T: 0.1g
W: 0.2g
2 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Egg and avocado spread sandwich

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
0,84 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 0,84 €
100 kcal 0,18 €
20 g protein 0,71 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
0,84 € 0,84 € 1,68 € 3,36 €
Lidl +1%
0,85 € 0,85 € 1,70 € 3,40 €
Tesco +10%
0,92 € 0,92 € 1,84 € 3,68 €
Carrefour +13%
0,95 € 0,95 € 1,90 € 3,80 €
SPAR +17%
0,98 € 0,98 € 1,96 € 3,92 €

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Bring a pot of water to a boil.


When the water starts to boil, add the eggs and cook for 4-5 minutes.

Recipe preparation steps

1
Bring a pot of water to a boil, add the eggs, and cook for about 5–6 minutes, then cool in cold water and peel.
2
Halve the avocado, remove the pit, and scoop the flesh into a bowl. Add the Greek yogurt and season with salt and black pepper.
3
Add the peeled eggs to the bowl and mash everything together with a fork into a uniform sandwich spread.
4
Spread the egg and avocado paste onto the slices of wholemeal rye bread, sprinkle with chopped chives, and serve with washed radishes.

Peel the eggs.

Put them in a bowl with the avocado and use a fork to mash everything together until smooth.


Put the avocado paste on the sandwiches, sprinkle with chives and eat the radishes with it.

Contains allergens 16
Peach Meat Sulphites Egg Vitamin B12 (Cobalamin) Rye Gluten Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Milk Lactose Mustard Mugwort-Celery-Spice Syndrome Onion Iodine Black Pepper

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
470 kcal
Protein 23.6g (20% kcal)
Fat 24.4g (47% kcal)
Carbs 39.1g (33% kcal)
Protein
23.6g
Fat
24.4g
Carbs
39.1g
Fiber
12.3g
Egg and avocado spread sandwich
Bio-Analysis Recipe

Egg and avocado spread sandwich

470 kcal B: 23.6g T: 24.4g W: 39.1g 12.3g fib.
Glycemic Load
IG 42 ŁG 11
Moderate
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 104 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): Moderate (11.3)
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 13 µU/mL 20 µU/mL 21 µU/mL 18 µU/mL 13 µU/mL 9 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 95 mg/dL 101 mg/dL 103 mg/dL 100 mg/dL 95 mg/dL 91 mg/dL 87 mg/dL 86 mg/dL 103 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 11.3) leads to a controlled glucose rise up to ~103 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
11.3 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
42
Glucose peak
103
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (23.6 g), fat (24.4 g), and dietary fiber (12.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 26.8 g
Simple sugars: 6.2 g Slowing fiber: 12.3 g
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