Avocado on toast

Breakfast

Item Rating: 78/100

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		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

🍯 Low sugar

Source of Calories

Fat: 171 cal (42.8%)

Protein: 38 cal (9.5%)

Carbs: 190 cal (47.7%)

About Avocado on toast

Avocado on toast is a simple yet nutrient-dense dish with a global appeal, often associated with modern brunch cuisine and rooted in Mexican and Californian culinary traditions. It features mashed ripe avocado spread over toasted bread, sometimes garnished with toppings like salt, pepper, or seeds. Avocados are a rich source of heart-healthy monounsaturated fats, dietary fiber, and essential vitamins like vitamin K, vitamin E, and folate. Whole-grain bread adds complex carbohydrates for sustained energy, making this dish popular among health-conscious individuals. A typical serving of avocado on toast provides around 250-300 calories, depending on portion size and toppings, while being low in cholesterol and sugar.

Health Benefits

• Supports heart health due to monounsaturated fatty acids present in avocados.
• Promotes healthy digestion with dietary fiber from avocados and whole-grain bread.
• Boosts nutrient absorption of fat-soluble vitamins like A, D, and E when paired with healthy fats.
• Contains folate, which supports brain function and reduces the risk of certain birth defects.
• Provides potassium, which helps regulate blood pressure and supports muscle function.

Dietary Considerations

Allergens: Contains gluten (if non-gluten-free bread used)

Suitable for: Vegetarian, vegan (if vegan bread used), mediterranean diet

Not suitable for: Gluten-free (if traditional bread is used), low-carb diets

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to prolong freshness. For toast preparation, slice and mash the avocado just before serving to prevent browning.

Common Questions About Avocado on toast Nutrition

What is the nutritional content of avocado on toast?

Avocado on toast typically contains healthy fats, fiber, and a moderate amount of calories. A serving of half an avocado on a slice of whole-grain toast provides around 250-300 calories, 4-5 grams of protein, 12-15 grams of healthy monounsaturated fats, and is rich in vitamins like vitamin E, C, and potassium. The exact content can vary depending on the type of bread and portion sizes.

Is avocado on toast suitable for a keto diet?

Avocado itself is keto-friendly due to its high fat and low carb content; half an avocado contains about 2 grams of net carbs. However, traditional bread is not keto-compatible. To make avocado on toast keto-friendly, you can use low-carb bread alternatives or lettuce wraps in place of regular toast.

What are the health benefits of eating avocado on toast?

Avocado on toast is beneficial for heart health due to its monounsaturated fats that can help reduce bad cholesterol. It’s also high in fiber, which supports digestion, and contains potassium, which helps regulate blood pressure. However, portion control is important to avoid consuming excessive calories if eaten frequently.

What is the recommended portion size for avocado on toast?

A recommended portion size for avocado on toast is half an avocado (around 75-100 grams) on one slice of whole-grain bread. This provides a balanced serving of fats, carbohydrates, and protein. You can add toppings like a poached egg or vegetables for more nutrients and protein.

How does avocado on toast compare to peanut butter on toast?

Avocado on toast is generally lower in protein but higher in healthy fats compared to peanut butter on toast. Peanut butter (2 tablespoons on a slice of toast) provides 7-8 grams of protein, while avocado offers 4-5 grams but contains more fiber and less sugar. Both options can be healthy depending on your dietary goals, but avocado is a better choice for lowering cholesterol and increasing potassium intake.

Data Sources & Scientific References