Avocado toast with cheese

Breakfast

Item Rating: 75/100

1 serving (150 grams) contains 250 calories, 8.0 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	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		23.8 mg	7%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	9.5 g	33%
	Sugars	3.2 g
protein		12.7 g	25%
Vitamin D		79.4 mcg	397%
Calcium		238.1 mg	18%
Iron		2.4 mg	13%
Potassium		634.9 mg	13%

* 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 (54.7%)

Protein: 50 cal (13.0%)

Carbs: 126 cal (32.4%)

About Avocado toast with cheese

Avocado toast with cheese is a modern dish with roots in international cuisines, combining creamy avocado, a staple of Mexican and Central American diets, with crusty bread and cheese, often associated with European origins. This dish is celebrated for its nutritional density, as it provides healthy fats, high-quality protein, and a variety of vitamins and minerals. Avocados are rich in monounsaturated fats, fiber, and potassium, while the choice of cheese can add calcium and vitamin B12. Paired with whole-grain bread, this meal becomes a well-rounded source of carbohydrates, making it a balanced and satisfying choice.

Health Benefits

• Avocado is an excellent source of monounsaturated fats, which can support heart health by improving cholesterol levels.
• Cheese provides calcium, essential for strong bones and teeth, and vitamin B12, important for red blood cell formation.
• Whole-grain bread contributes dietary fiber, promoting digestive health and stabilizing blood sugar levels.
• Avocado is high in potassium (975 mg per cup), which helps regulate blood pressure and muscle function.
• The combination of ingredients provides a good mix of macronutrients that promote sustained energy.

Dietary Considerations

Allergens: Contains dairy (from cheese), gluten (from bread)

Suitable for: Vegetarian

Not suitable for: Vegan, gluten-free (unless using gluten-free bread), dairy-free

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to delay over-ripening. Use fresh bread for best texture and keep cheese refrigerated, sealed in an airtight container.

Common Questions About Avocado toast with cheese Nutrition

What is the nutritional content of avocado toast with cheese?

Avocado toast with cheese typically contains around 250-400 calories per serving, depending on portion sizes and type of cheese used. It provides approximately 6-10 grams of protein, healthy fats from the avocado, along with vitamins like vitamin E, potassium, and magnesium.

Can I eat avocado toast with cheese on a keto diet?

While avocado is keto-friendly due to its high fat content and low carbs, traditional toast is not suitable for keto diets because it is high in carbohydrates. Opt for low-carb bread alternatives if you want to enjoy avocado toast with cheese on a keto diet.

Is avocado toast with cheese healthy?

Avocado toast with cheese can be a healthy option as it combines fiber and heart-healthy fats from avocado with protein from cheese. However, it can be high in calories and sodium depending on the type of cheese and bread used, so portion control is key.

What is the recommended serving size for avocado toast with cheese?

A recommended serving would be one slice of whole-grain toast, half of an avocado, and 1-2 ounces of cheese. This balances calories (250-400) and provides sufficient nutrients without overloading on fats or carbs.

Is avocado toast with cheese better than plain avocado toast?

Adding cheese to avocado toast provides extra protein and calcium, making it more satiating. However, it also increases the calorie and fat content. If you’re aiming for weight management or a lighter option, plain avocado toast might be preferable.

Data Sources & Scientific References