A chicken avocado pita is a delicious and nutritious sandwich made with chicken, avocado, and other fresh ingredients layered in a warm pita pocket. With its combination of protein, healthy fats, and fiber, the chicken avocado pita can be a satisfying meal. But how many calories does this sandwich contain? Knowing the calorie count can help you make informed decisions when building a healthy diet. In this article, we’ll break down the nutrition facts and calculate the total calories in a chicken avocado pita sandwich.
Chicken
Chicken breast is a lean source of protein that is low in fat and calories. A 3 ounce grilled chicken breast contains approximately:
| Nutrition Facts | Amount |
|---|---|
| Calories | 140 |
| Protein | 27g |
| Fat | 1.5g |
| Carbohydrates | 0g |
The total calories can vary slightly depending on whether the chicken is grilled, baked, or pan-fried. But a 3 ounce portion of plain chicken breast generally has around 140 calories.
Avocado
Avocados are nutrient dense fruits that provide healthy fats, fiber, and other key vitamins and minerals. A serving of avocado (around 1/5 to 1/4 of a medium avocado) contains:
| Nutrition Facts | Amount |
|---|---|
| Calories | 80 |
| Fat | 8g |
| Fiber | 4g |
| Carbohydrates | 4g |
The calories in avocado come mostly from its high fat content. But the monounsaturated and polyunsaturated fats found in avocados are extremely beneficial for health.
Pita Bread
The pita pocket adds carbohydrates to the chicken avocado sandwich. A 6 inch pita has approximately:
| Nutrition Facts | Amount |
|---|---|
| Calories | 165 |
| Carbohydrates | 33g |
| Fiber | 2g |
| Protein | 5g |
| Fat | 1g |
The number of calories in pita bread can vary depending on brand and ingredients. But on average, a plain 6 inch pita has around 165 calories.
Other Ingredients
To add more nutrition and flavor to the chicken avocado pita, you may also add vegetables and condiments like:
– Lettuce – 5 calories per cup
– Tomatoes – 25 calories per medium tomato
– Onion – 40 calories per 1/2 cup
– Pickles – 0 calories for 1 or 2 pickle slices
– Mustard – 0 calories for 1-2 teaspoons
– Mayonnaise – 90 calories per tablespoon
Using light, sparing amounts of these extra ingredients will add minimal calories to your sandwich.
Total Calories in a Chicken Avocado Pita
Now let’s calculate the total calories in a chicken avocado pita:
| Ingredient | Calories |
|---|---|
| Chicken (3 ounces) | 140 |
| Avocado (1/4 avocado) | 80 |
| Pita (1 pita) | 165 |
| Lettuce (1 cup) | 5 |
| Tomato (1 medium) | 25 |
| Onion (1/2 cup) | 40 |
| Pickles (2 slices) | 0 |
| Mustard (1 tsp) | 0 |
| Mayonnaise (1 tbsp) | 90 |
| Total Calories | 545 |
Based on these typical sandwich ingredients and portions, a chicken avocado pita will contain around 545 calories.
Of course, the calorie count may be higher or lower depending on the exact ingredients and amounts used. For example:
– Using a whole avocado would add about 160 calories.
– Adding more condiments like mayo or oil-based dressings will further increase calories.
– Fattier cuts of chicken or larger portions will also raise the calories.
– Using lower calorie pita, lettuce wraps, or other bread can lower the total.
So the calorie content can vary anywhere from 500-700 calories depending on your specific sandwich. But on average, a reasonably portioned chicken avocado pita contains about 545 calories.
Nutritional Benefits
While the chicken avocado pita is a higher calorie sandwich, it provides excellent nutritional value:
– High protein from chicken to help fill you up, build muscle, and provide lasting energy.
– Healthy fats from the avocado to protect your heart, brain, and cells.
– Carbs from the pita to support an active lifestyle.
– Vitamins, minerals, and fiber from fresh veggies and greens.
Despite its calorie density, the nutrient profile of all the whole food ingredients makes this a very balanced meal. The combination of fiber, protein, and fat prevents spikes in blood sugar and keeps you feeling fuller longer.
Weight Loss
The chicken avocado pita can be incorporated into a weight loss diet:
– Make it your main meal, avoiding extras like chips, fries, or sugary drinks.
– Pair with a low calorie side like a salad or low starch vegetables.
– Split the pita and make two open faced sandwiches for smaller portions.
– Use light mayo, mustard, or hummus instead of regular mayo or creamy dressings.
– Stick to 1/4 avocado as excessive fat will increase calories.
As part of a calorie controlled, balanced diet combined with exercise, this sandwich can help promote healthy weight loss.
Conclusion
A chicken avocado pita made with reasonably portioned ingredients contains approximately 545 calories. This makes it a nutrient dense meal that can be part of a healthy diet. Exact calories will depend on your specific ingredients and serving sizes. Be mindful of high calorie extras, but don’t fear the calories in this sandwich – the outstanding nutrition will keep you feeling full and energized!