1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
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 | 349.2 mg | 15% | |
| 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 | 47.6 mg | 3% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 714.3 mg | 15% | |
* 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
Source of Calories
About Avocado and toast
Avocado and toast is a simple yet nutrient-packed dish originating from Western cuisine, particularly rising in popularity in the United States and Australia. It typically consists of mashed or sliced avocado served on toasted bread. Avocados are rich in healthy monounsaturated fats, fiber, and a range of vitamins such as vitamin K, vitamin C, and folate. Combined with whole-grain bread, the dish provides a balance of carbohydrates, healthy fats, and modest amounts of protein, making it a widely popular choice for breakfast or brunch. Its versatility allows for additional toppings like eggs, seeds, or vegetables, further boosting nutritional benefits.
Health Benefits
- Promotes heart health due to avocados' high content of monounsaturated fats, particularly oleic acid, which helps lower LDL cholesterol (bad cholesterol) while maintaining HDL cholesterol (good cholesterol).
- Supports digestion as a result of avocados' fiber content, providing about 10 grams of fiber per medium avocado, aiding in gut health and regularity.
- Provides vitamin K, essential for bone health and blood clotting; one avocado delivers about 26% of the daily recommended intake.
- Rich in antioxidants like lutein and zeaxanthin, avocados can help improve eye health and protect against age-related macular degeneration.
- Provides sustained energy through whole-grain bread, offering complex carbohydrates that are slowly digested, keeping blood sugar levels stable.
Dietary Considerations
Selection and Storage
To store avocados, keep unripe ones at room temperature until softened. Once ripe, refrigerate to extend freshness by 2-3 days. Mashed avocado can be stored in an airtight container with lime or lemon juice to prevent browning.
Common Questions About Avocado and toast Nutrition
What are the key nutritional contents of avocado and toast?
Avocado and toast typically contain about 250-350 calories per serving, depending on portion size and type of bread used. It provides 4-6 grams of protein, healthy fats from the avocado, and essential vitamins like vitamin E, B vitamins, and potassium. Whole grain bread can add dietary fiber, making the dish more nutrient-dense.
Is avocado and toast suitable for a vegan or vegetarian diet?
Yes, avocado and toast are naturally vegan and vegetarian, as they consist of a plant-based avocado and bread. To maintain a vegan option, ensure the bread contains no animal products like dairy or honey and avoid adding toppings like butter or eggs.
What are the health benefits and concerns of eating avocado and toast?
Avocado and toast can offer several health benefits, including heart-healthy monounsaturated fats, fiber for digestion, and potassium which supports blood pressure regulation. However, concerns include the calorie density of avocado if consumed in excess and the choice of bread—opting for highly processed white bread may reduce nutritional benefits.
How much avocado should I use for a serving of avocado and toast?
A standard serving is about half an avocado, which contains approximately 120 calories and 10 grams of healthy fats. Pairing it with one slice of whole grain bread balances portion size and nutritional intake for an average meal or snack.
How does avocado and toast compare to other breakfast options in terms of nutrition?
Avocado and toast are generally more nutrient-dense compared to options like sugary cereals or pastries due to their healthy fats, fiber, and vitamins. However, it may contain fewer proteins than options like eggs or yogurt. Adding toppings such as seeds or a side of nuts can boost protein and complement its nutritional profile.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
