Avo toast

Breakfast

Item Rating: 86/100

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		396.8 mg	17%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	11.1 g	39%
	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		634.9 mg	13%

* 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 Avo toast

Avocado toast is a popular dish that combines ripe avocado spread over toasted bread. Originating from Californian cuisine and widely embraced globally, it is simple yet nutritious. Avocados are native to Central and South America and have been cultivated for thousands of years. This dish typically contains monounsaturated fats, dietary fiber, and vital nutrients like vitamin K, B vitamins, and potassium from avocado, along with carbohydrates and some protein from bread. Depending on toppings like seeds or vegetables, additional nutrients can be added for a balanced snack or meal.

Health Benefits

• Promotes heart health due to the high content of monounsaturated fats in avocados, which can help reduce LDL cholesterol levels.
• Supports digestion, as avocados provide around 10 grams of dietary fiber per medium fruit, aiding in maintaining a healthy gut.
• Aids in maintaining healthy blood pressure thanks to its rich potassium content, with one avocado providing approximately 14% of the daily recommended intake.

Dietary Considerations

Allergens: Contains gluten (if using regular bread), sesame seeds (if using as topping)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free diet (unless using gluten-free bread), low-carb ketogenic diet

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to extend shelf life. To prevent browning, squeeze lemon juice over mashed avocado, if preparing ahead.

Common Questions About Avo toast Nutrition

What are the main nutritional contents of avocado toast?

A standard slice of avocado toast (one slice of whole-grain bread with half an avocado) provides about 200-250 calories, 6-8 grams of healthy fats, 3-5 grams of fiber, and 3-5 grams of protein. It is also rich in vitamins such as potassium, vitamin E, and folate from the avocado, along with whole-grain bread offering B vitamins.

Can I eat avocado toast on a keto or low-carb diet?

Avocado toast is not inherently keto-friendly because the bread is typically high in carbohydrates, with one slice of whole-grain bread containing around 15-20 grams of carbs. However, you can make it suitable for a keto or low-carb diet by using a low-carb or almond flour-based bread substitute.

Is avocado toast healthy, and are there any concerns?

Avocado toast is generally healthy due to its healthy fats, fiber, and nutrient-rich ingredients, supporting heart health and digestion. However, it can be calorie-dense if extra toppings like cheese or fried eggs are added, so portion control is essential to avoid excess calorie consumption.

What is the recommended portion size for avocado toast?

The recommended portion is typically one slice of bread with about half an avocado (50-70 grams). Pairing it with a side of lean protein or vegetables can balance the meal while keeping the calorie intake around 200-300 per serving.

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

Avocado toast is higher in healthy fats and fiber compared to oatmeal, which is more carbohydrate-dense and lower in fats. Compared to eggs, it has less protein but provides more fiber and healthy fats. Pairing avocado toast with a poached egg or a sprinkle of seeds can give you both fiber and protein, making it a balanced choice.

Data Sources & Scientific References