1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
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 | 476.2 mg | 20% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 3.2 g | ||
| protein | 15.9 g | 31% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 79.4 mg | 6% | |
| 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
Source of Calories
About Avocado toast with egg
Avocado toast with egg is a modern breakfast and brunch dish, popularized through contemporary Western cuisine. This meal combines toasted bread with mashed avocado and a cooked egg on top, offering a balance of nutrients. Avocados are rich in heart-healthy monounsaturated fats, potassium, and fiber, while eggs provide high-quality protein, choline, and essential vitamins like B12 and D. Depending on the bread used, it can also contribute whole grains and additional fiber. This simple yet nutrient-dense combination aligns well with healthy eating patterns and is adaptable for various dietary preferences.
Health Benefits
- Excellent source of monounsaturated fats from avocado, which can help lower LDL cholesterol and support heart health.
- Provides high-quality protein from the egg, important for muscle repair and growth.
- Rich in potassium from avocado, which helps regulate blood pressure.
- Contains choline from the egg, essential for brain and nervous system health.
- Good source of dietary fiber (from avocado and whole-grain bread), promoting digestive health.
Dietary Considerations
Selection and Storage
Store avocados at room temperature until ripe, then refrigerate to slow further ripening. Cook eggs thoroughly before serving and consume immediately for optimal freshness. Use fresh bread for better flavor and texture.
Common Questions About Avocado toast with egg Nutrition
Is avocado toast with egg a good source of protein?
Yes, avocado toast with egg is a decent source of protein. One slice of whole-grain toast topped with 1/4 avocado and a medium egg provides approximately 7-10 grams of protein, mainly from the egg. This makes it a nutritious breakfast option to support muscle repair and growth.
Can avocado toast with egg be eaten on a keto diet?
Avocado toast with egg is generally not suitable for a keto diet because traditional bread is high in carbs. However, you can make it keto-friendly by using low-carb bread made from almond or coconut flour. Avocado and egg are both low-carb options rich in healthy fats and protein.
What are the health benefits of avocado toast with egg?
Avocado toast with egg is packed with healthy fats, fiber, and essential nutrients like vitamin E, potassium, and choline. Avocados provide heart-healthy monounsaturated fats, while eggs are rich in high-quality protein and nutrients that support brain health, including choline and vitamin B12.
What is the recommended serving size for avocado toast with egg?
A standard serving is one slice of toast topped with 1/4 to 1/2 an avocado and one medium egg. This portion provides balanced nutrition with around 250-300 calories, depending on the type of bread used. To avoid excessive calorie intake, it’s best to stick to one slice per serving.
How does avocado toast with egg compare to just plain avocado toast?
Avocado toast with egg offers more protein compared to plain avocado toast, making it a more balanced meal. A single serving of avocado toast with egg typically provides 7-10 grams of protein, while plain avocado toast provides only 2-4 grams of protein unless additional toppings like seeds or nuts are added.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesGuidelines on healthy eating patterns emphasizing nutrient-dense foods like whole grains, avocados, and eggs.
- Health Benefits of Avocados: Nutritional Properties and Effects on HealthCritical Reviews in Food Science and NutritionPeer-reviewed study reviewing the health benefits and nutrient profile of avocados, including their role in reducing cardiovascular risk.
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.
