Avocado toast with eggs

Breakfast

Item Rating: 75/100

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	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 eggs

Avocado toast with eggs is a popular breakfast dish that pairs the creaminess of ripe avocados with the protein richness of eggs, all served atop toasted bread. This dish likely originates from Californian cuisine, where fresh and simple ingredients often shine, though it has roots in global avocado-based recipes. Nutritionally, it offers a balanced meal, combining healthy fats from avocados, high-quality protein from eggs, and complex carbohydrates from whole-grain bread. A typical serving can provide approximately 7-10 grams of protein, 13 grams of monounsaturated fats, and an array of essential vitamins like Vitamin E, B-vitamins, and potassium. The dish is also known for its versatility, making it customizable with various toppings like leafy greens, cherry tomatoes, or spices for added flavor and nutrients.

Health Benefits

• Rich in monounsaturated fats from avocados, which support heart health and help reduce bad cholesterol levels.
• A good source of Vitamin B6 and folate from avocados, essential for brain health and reducing inflammation.
• Contains high-quality protein from eggs, which supports muscle repair and growth while providing all nine essential amino acids.
• Provides potassium from avocados, which aids in maintaining healthy blood pressure levels and proper muscle function.
• Delivers dietary fiber from whole-grain toast, promoting healthy digestion and sustained energy release.

Dietary Considerations

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

Suitable for: Vegetarian, high-protein diets

Not suitable for: Vegan (unless eggs are omitted) or gluten-free diets (unless gluten-free bread is used)

Selection and Storage

To keep unused avocado fresh, store it with a squeeze of lemon or lime juice in an airtight container. Toast should be prepared fresh for optimal texture, while eggs can be cooked just before serving.

Common Questions About Avocado toast with eggs Nutrition

How much protein and how many calories are in avocado toast with eggs?

Avocado toast with eggs typically contains around 12-15 grams of protein and 250-350 calories per serving, depending on bread type and portion sizes. The eggs and avocado provide protein and healthy fats, while the bread contributes carbohydrates.

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

Avocado toast with eggs is generally not keto-friendly due to the bread, which is high in carbs. However, substituting traditional bread with a low-carb or keto-friendly bread makes it a viable option for a keto diet while still offering healthy fats and protein from the avocado and eggs.

What are the health benefits of avocado toast with eggs?

Avocado toast with eggs provides a balance of healthy fats, fiber, and protein. Avocados are rich in monounsaturated fats, which support heart health, and eggs supply essential amino acids and vitamin B12. It also delivers nutrients like vitamin E, potassium, and antioxidants.

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

A typical serving size is one slice of bread topped with half an avocado and one or two eggs. This portion provides a balanced meal without exceeding calorie or fat intake for most dietary plans.

Is avocado toast with eggs healthier than plain avocado toast?

Adding eggs to avocado toast increases the protein content, making it more filling and suitable for muscle repair and growth. While plain avocado toast is rich in healthy fats and fiber, avocado toast with eggs offers a more balanced nutrient profile with additional protein and vitamins like B12 and D.

Data Sources & Scientific References