Avocado toast with egg and tomatoes

Breakfast

Item Rating: 74/100

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	5.9 g	21%
	Sugars	3.5 g
protein		11.8 g	23%
Vitamin D		47.1 mcg	235%
Calcium		58.8 mg	4%
Iron		2.4 mg	13%
Potassium		470.6 mg	10%

* 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 egg and tomatoes

Avocado toast with egg and tomatoes is a contemporary dish commonly associated with Western cuisine, particularly popular in health-focused and brunch menus. This dish combines whole-grain toast, nutrient-rich avocado, a cooked egg, and ripe tomatoes for a balanced and flavorful meal. Packed with healthy fats, protein, and fiber, it makes a nutrient-dense option for breakfast or lunch. Avocados provide monounsaturated fats and are rich in potassium, while eggs are a great source of high-quality protein and essential vitamins like B12 and D. Tomatoes contribute vitamin C, lycopene, and antioxidants. Together, these ingredients create a well-rounded dish that supports energy, satiety, and overall health.

Health Benefits

• Supports heart health due to monounsaturated fats in avocado, which can help lower bad cholesterol (LDL) levels.
• Promotes muscle repair and immune function, as eggs are rich in high-quality protein and contain vitamin B12.
• Boosts antioxidant intake through tomatoes, which are high in lycopene and vitamin C for reducing oxidative stress.

Dietary Considerations

Allergens: Contains eggs, gluten (if using regular bread)

Suitable for: Ovo-vegetarian, mediterranean diet, low-carb (if using low-carb bread)

Not suitable for: Vegan, gluten-free (if not using gluten-free bread)

Selection and Storage

Store avocados unripe at room temperature, or in the refrigerator once ripe. Tomatoes are best kept at room temperature away from direct sunlight. Hard-boiled eggs can be stored in the fridge for up to 7 days.

Common Questions About Avocado toast with egg and tomatoes Nutrition

What are the key nutrients in avocado toast with egg and tomatoes?

Avocado toast with egg and tomatoes is rich in healthy fats, protein, fiber, and essential vitamins. A single serving typically provides around 250-350 calories, 10-15g of protein (depending on the egg size), and is an excellent source of vitamin C, vitamin B6, potassium, and antioxidants from the tomatoes and avocado.

Is avocado toast with egg and tomatoes suitable for a keto diet?

Avocado toast with egg and tomatoes is generally not compatible with a keto diet due to the bread, which is high in carbs. However, it can be modified by using low-carb bread or replacing the toast with a vegetable base, making it keto-friendly.

What are the health benefits of eating avocado toast with egg and tomatoes?

This dish provides multiple health benefits, including supporting heart health through the monounsaturated fats in avocado, aiding muscle repair and growth with protein from the egg, and enhancing immunity through the vitamins and antioxidants in tomatoes. It is also high in fiber, which promotes gut health.

What is the ideal portion size for avocado toast with egg and tomatoes?

The ideal portion size depends on your dietary needs, but one standard serving is typically one slice of whole-grain bread topped with half an avocado, one medium egg, and a few slices of fresh tomatoes. This provides a balanced meal without becoming overly calorie-dense.

How does avocado toast with egg and tomatoes compare to similar breakfast foods?

Compared to breakfast options like cereal, avocado toast with egg and tomatoes offers more protein, healthy fats, and fiber, making it more filling and nutrient-dense. Unlike processed breakfast options, it is minimally processed and contains fewer added sugars, making it a healthier choice.

Data Sources & Scientific References