Avocado toast with boiled egg

Breakfast

Item Rating: 79/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		293.7 mg	97%
Sodium		396.8 mg	17%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	9.5 g	33%
	Sugars	3.2 g
protein		15.9 g	31%
Vitamin D		63.5 mcg	317%
Calcium		79.4 mg	6%
Iron		3.2 mg	17%
Potassium		793.7 mg	16%

* 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: 214 cal (52.9%)

Protein: 63 cal (15.7%)

Carbs: 126 cal (31.3%)

About Avocado toast with boiled egg

Avocado toast with boiled egg is a modern breakfast dish with roots in Californian-style cuisine, combining simple ingredients to deliver a nutrient-dense meal. Popularized for its balance of healthy fats, protein, and carbohydrates, this dish typically consists of whole-grain or sourdough bread topped with mashed avocado and a sliced or halved boiled egg. Avocados are rich in monounsaturated fats, dietary fiber, and potassium, while eggs provide high-quality protein and essential nutrients like vitamin D and choline. Together, they create a satiating, heart-healthy meal suitable for various dietary needs. Variations include seasoning with salt, pepper, or red chili flakes to enhance flavor, and adding herbs or vegetables for extra nutritional benefits.

Health Benefits

• Supports heart health due to avocados' high monounsaturated fat content, which helps lower LDL cholesterol (bad cholesterol).
• Promotes strong muscles and tissue repair from eggs’ complete protein profile, containing all essential amino acids.
• Improves digestion and gut health with 6-7 grams of dietary fiber from a medium avocado.
• Boosts brain function with eggs’ choline, a nutrient critical for cognitive development and nerve signaling.
• Supports electrolyte balance and muscle function from avocados' high potassium content (approximately 485 mg per half avocado).

Dietary Considerations

Allergens: Contains Egg

Suitable for: Vegetarian, mediterranean diet, gluten-free (if gluten-free bread is used)

Not suitable for: Vegan, egg-free diet

Selection and Storage

Store whole avocados at room temperature until ripe, then refrigerate to extend freshness. Boiled eggs can be refrigerated in their shells for up to one week if peeled just before serving.

Common Questions About Avocado toast with boiled egg Nutrition

What is the nutritional content of avocado toast with a boiled egg?

Avocado toast with one boiled egg typically contains around 250-300 calories, 10-12 grams of protein, 15-20 grams of healthy fats, and 15-20 grams of carbohydrates, depending on the type of bread used. It's also a good source of vitamins such as Vitamin E, Vitamin B6, and folate from the avocado, as well as choline, Vitamin D, and selenium from the egg.

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

Avocado toast with boiled egg is not ideal for a strict keto diet because of the carbohydrate content in the bread, which can range from 15-25 grams per slice. However, it can be made low-carb by using keto-friendly bread alternatives or replacing the toast with ingredients like a low-carb wrap or lettuce cup.

What are the health benefits of avocado toast with boiled egg?

This dish offers numerous health benefits due to its nutrient profile. Avocado provides heart-healthy monounsaturated fats that can aid in lowering bad cholesterol, while eggs supply high-quality protein for muscle repair and maintenance. Additionally, the combination provides fiber, vitamins, and antioxidants that support overall health, including eye and brain function.

How much avocado and egg should I use for a serving of avocado toast?

A typical serving involves 1/4 to 1/2 of a medium avocado and one boiled egg on a slice of bread. This portion strikes a good balance between calories, fats, and proteins, making it suitable for most dietary needs. For those aiming to reduce calories, consider using 1/4 avocado instead of 1/2.

How does avocado toast with boiled egg compare to similar breakfast options?

Compared to options like a breakfast sandwich, avocado toast with boiled egg is a healthier choice because it typically has fewer saturated fats and no processed meats. It also provides more fiber from the avocado and is less calorie-dense than most fast-food breakfasts. However, oatmeal with fresh fruit may offer more fiber but less protein in comparison.

Data Sources & Scientific References