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 | 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
Source of Calories
About Avocado toast
Avocado toast is a simple yet flavorful dish that pairs ripe avocado with toasted bread. Believed to have originated in South and Central America, avocados have been a dietary staple for centuries. The concept of avocado toast became internationally popular in the early 2010s, particularly in the health-focused cuisine of Western countries. Nutritionally, avocado is rich in monounsaturated fats, fiber, vitamins C, E, K, and B6, as well as potassium and folate. When combined with whole-grain bread, avocado toast offers a balanced profile of healthy fats, complex carbohydrates, and plant-based protein, making it a nutrient-dense and energy-boosting meal or snack.
Health Benefits
- Rich in heart-healthy monounsaturated fats, which help lower bad cholesterol (LDL) and raise good cholesterol (HDL).
- High in potassium, which supports normal blood pressure levels and electrolyte balance.
- Provides dietary fiber (around 10 grams per avocado), aiding digestion and promoting gut health.
- Contains vitamin E, an antioxidant that helps protect cells from oxidative stress and supports skin health.
- Offers folate, important for cell division and especially beneficial during pregnancy for fetal development.
Dietary Considerations
Selection and Storage
Store avocados at room temperature until ripe and refrigerate once cut, wrapping tightly to prevent browning. Toast bread fresh and avoid pre-assembling to keep texture optimal.
Common Questions About Avocado toast Nutrition
How many calories and nutrients are in avocado toast?
The calorie count for avocado toast can range from 200 to 400 calories per serving, depending on the type and amount of bread and avocado used. A standard serving (1 slice of whole-grain bread with 1/2 avocado) provides around 5 grams of protein, 10-15 grams of healthy fats, 20 grams of carbohydrates, and is rich in vitamins like Vitamin K, Vitamin E, and B-complex vitamins, along with minerals such as potassium and magnesium.
Can I eat avocado toast on a keto or low-carb diet?
Avocado toast is typically not ideal for a strict keto diet because most bread is high in carbohydrates. However, you can make it keto-friendly by using low-carb or almond flour-based bread. Avocados themselves are keto-friendly due to their high healthy fat content and low net carbs (about 2 grams per half avocado).
What are the health benefits of eating avocado toast?
Avocado toast is beneficial for heart health due to the monounsaturated fats in avocado, which can help reduce bad cholesterol levels. It is also a good source of fiber, aiding digestion and promoting gut health. Additionally, the high potassium content in avocados supports healthy blood pressure. However, it is important to choose whole-grain bread to maximize the nutritional benefits.
What is the recommended portion size for avocado toast?
A recommended portion size is one slice of whole-grain bread topped with 1/4 to 1/2 of a mashed avocado. This provides a balanced serving of nutrients without overdoing calories or fats. If you are aiming to lower calorie intake, you can use less avocado or opt for a thinner slice of bread.
How does avocado toast compare to other breakfast options?
Avocado toast is often healthier than traditional breakfast options like buttery toast or sugary cereals because it provides heart-healthy fats and fiber with fewer empty calories. It can be topped with additional healthy ingredients like eggs, tomato, or leafy greens to further boost its nutrient profile. However, compared to oatmeal, it is lower in soluble fiber but offers more healthy fats. It can be tailored to meet various nutritional needs.
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.
- Avocado Consumption and Health Outcomes: A Systematic ReviewJournal of NutritionExamines the health benefits of consuming avocados, a key component of avocado toast.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human Services and USDAHighlights recommendations for incorporating nutrient-dense foods like avocados into a healthy diet.
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.
