Avacado toast

Breakfast

Item Rating: 83/100

1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		555.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 171 cal (42.8%)

Protein: 38 cal (9.5%)

Carbs: 190 cal (47.7%)

About Avacado toast

Avocado toast is a popular dish that originated in Australia and California, though it has since gained widespread appeal in Western cuisine. Typically consisting of mashed or sliced avocado spread over toasted bread, this dish is celebrated for its simplicity, flavor, and exceptional nutrient profile. Avocados are rich in monounsaturated fats, which are heart-healthy, and provide ample amounts of vitamins such as vitamin K, vitamin E, and folate. When combined with a whole grain bread, avocado toast offers a balanced blend of healthy fats, complex carbohydrates, and fiber, making it a nutrient-dense meal option for breakfast, lunch, or a snack.

Health Benefits

• Supports heart health due to high levels of monounsaturated fats (oleic acid) found in avocados.
• Promotes digestion and satiety thanks to dietary fiber content, with avocados providing about 10 grams of fiber per cup.
• Boosts skin and immune health with vitamin E, a powerful antioxidant present in avocados.
• Contributes to bone health with its significant supply of vitamin K, essential for calcium regulation.
• Aids in energy production and red blood cell formation due to avocado's B vitamins, especially folate and B6.

Dietary Considerations

Allergens: Contains wheat (if bread is not gluten-free), potential cross-contamination with nuts or seeds in some breads

Suitable for: Vegetarian, vegan (if bread is plant-based), mediterranean, gluten-free (if made with gluten-free bread)

Not suitable for: Wheat allergy or intolerance (if not gluten-free), low-fat diets (due to the high-fat content in avocado)

Selection and Storage

To prevent avocados from browning after slicing, coat with a bit of lemon juice and store in an airtight container in the refrigerator. Toast and prepare immediately before serving for optimal texture and flavor.

Common Questions About Avacado toast Nutrition

How many calories and protein does avocado toast contain?

Avocado toast typically contains around 250-300 calories and 6-8 grams of protein per serving, depending on the type of bread and amount of avocado used. Whole-grain bread provides more protein and fiber, while a larger amount of avocado increases healthy fat content.

Is avocado toast suitable for a keto or low-carb diet?

Avocado itself is low in carbs and high in healthy fats, making it suitable for a keto diet. However, traditional bread used for avocado toast may be high in carbs. For keto or low-carb diets, you can use almond flour-based bread or low-carb alternatives instead.

What are the health benefits of eating avocado toast?

Avocado toast is rich in heart-healthy monounsaturated fats, fiber, potassium, and vitamins such as B6, E, and K. It can support digestive health, promote satiety, and help regulate cholesterol levels. However, portion control is important to manage calorie intake.

What is the recommended portion size for avocado toast?

A recommended portion of avocado toast is one slice of whole-grain bread topped with about 1/4 to 1/2 an avocado (50-100 grams). Adjust portion size based on energy needs and dietary goals while ensuring balanced macronutrients.

How does avocado toast compare to other breakfast options like oatmeal or eggs?

Avocado toast is lower in protein compared to eggs but higher in healthy fats due to the avocado. Oatmeal provides more carbohydrates and fiber but fewer fats and protein. Choose avocado toast for healthy fats and nutrients, or pair it with eggs for a more balanced protein intake.

Data Sources & Scientific References