Avocado toast with boiled eggs

Breakfast

Item Rating: 76/100

1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		176.5 mg	58%
Sodium		352.9 mg	15%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	2.4 g
protein		11.8 g	23%
Vitamin D		47.1 mcg	235%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		588.2 mg	12%

* 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: 158 cal (52.9%)

Protein: 47 cal (15.8%)

Carbs: 94 cal (31.4%)

About Avocado toast with boiled eggs

Avocado toast with boiled eggs is a popular breakfast or snack originating from Western cuisine. It combines the creamy richness of ripe avocado, known for its heart-healthy monounsaturated fats, with the high protein content of boiled eggs atop a slice of whole-grain toast. This nutrient-dense dish provides a balanced mix of macronutrients, along with vitamins and minerals such as vitamin E, potassium, biotin, and choline, which are essential for energy production, healthy skin, and brain functionality. The fiber from whole-grain bread and avocado also supports digestion, making this meal not only satisfying but beneficial for overall health.

Health Benefits

• Promotes heart health due to avocados' monounsaturated fats and potassium content, which support healthy blood pressure levels.
• Boosts protein intake with boiled eggs, containing 6–7 grams of high-quality protein per egg, essential for muscle repair and growth.
• Provides antioxidants like vitamin E from avocados, which help to combat oxidative stress and support skin health.

Dietary Considerations

Allergens: Contains eggs, gluten (if using regular bread), sesame (if garnished with seeds)

Suitable for: Vegetarian, mediterranean

Not suitable for: Vegan (requires egg substitution), gluten-free (if made with regular bread)

Selection and Storage

Store avocados whole and uncut at room temperature until ripe. Boiled eggs can be stored in the refrigerator for up to one week, peeled or unpeeled. Prepare the toast fresh to avoid sogginess.

Common Questions About Avocado toast with boiled eggs Nutrition

Is avocado toast with boiled eggs high in protein?

Yes, avocado toast with boiled eggs provides a good amount of protein. A serving with one boiled egg typically contains around 8-12 grams of protein depending on the type of bread used. For even more protein, you could add an extra egg or use a higher-protein bread option like one made from whole grains or seeds.

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

Avocado toast with boiled eggs is generally not suitable for a keto diet due to the presence of bread, which is high in carbohydrates. However, you can make it keto-friendly by using low-carb bread or substituting the bread with a base like lettuce wraps or a grilled portobello mushroom.

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

This meal is rich in healthy monounsaturated fats from the avocado, high-quality protein from the eggs, and fiber (especially if whole-grain bread is used). It also provides vitamins such as vitamin E, B vitamins, and potassium. As a balanced meal, it can support heart health, muscle repair, and digestion while being filling and nutrient-dense.

What is the recommended serving size for avocado toast with boiled eggs?

A typical serving consists of one slice of toast topped with half an avocado and one boiled egg, providing approximately 250-300 calories. For a larger meal, you can use two slices of toast or add additional toppings like tomatoes or a sprinkle of seeds for extra nutrients.

How does avocado toast with boiled eggs compare to other breakfast options?

Compared to sugary cereals or pastries, avocado toast with boiled eggs is a more nutrient-dense choice, offering a balanced mix of protein, healthy fats, and fiber. It is more filling due to its lower glycemic impact and higher nutritional value, making it an excellent option for sustaining energy levels throughout the morning.

Data Sources & Scientific References