1 serving (150 grams) contains 250 calories, 7.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 15.8 mg | 5% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 3.2 g | ||
| protein | 11.0 g | 22% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 630.9 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 feta
Avocado toast with feta is a modern dish originating from Western cuisines, particularly popularized in Australia and the United States as a breakfast or brunch item. It features ripe avocado spread over toasted bread, often whole-grain, topped with crumbled feta cheese. Avocados are known for their healthy fats, especially monounsaturated fats, while feta cheese provides a source of protein and calcium. The dish is nutrient-dense, containing fiber from the bread and avocado, alongside vitamins such as Vitamin K, Vitamin E, and B vitamins, as well as minerals like potassium and magnesium. With its balance of healthy fats, protein, carbohydrates, and micronutrients, this dish is a versatile choice for energy and nourishment.
Health Benefits
- Provides heart-healthy monounsaturated fats from avocado, which can help lower bad cholesterol levels (LDL).
- Rich in potassium, a key mineral in avocado essential for muscle function and maintaining healthy blood pressure.
- Feta cheese is an excellent source of calcium, supporting bone health and nerve function.
Dietary Considerations
Selection and Storage
Avocados should be stored at room temperature until ripe, then refrigerated. Feta cheese should remain refrigerated in brine or an airtight container for freshness. Toast and assemble just before serving for optimal texture.
Common Questions About Avocado toast with feta Nutrition
How many calories and how much protein are in avocado toast with feta?
A typical slice of avocado toast with feta (using 1 slice of whole-grain bread, 1/2 avocado, and 1 oz of feta cheese) contains around 250-300 calories and provides approximately 7-8 grams of protein. The exact values can vary based on portion sizes and specific ingredients used.
Is avocado toast with feta suitable for a low-carb or keto diet?
Avocado toast with feta is not typically keto-friendly due to the carbohydrates in the bread, with 1 slice of whole-grain bread containing about 15-20 grams of carbs. To make it keto-compatible, substitute the bread with a low-carb alternative like almond flour bread or chaffles.
What are the health benefits of eating avocado toast with feta?
Avocado toast with feta offers a mix of healthy fats, fiber, and protein. Avocados are rich in heart-healthy monounsaturated fats, fiber, and potassium, while feta provides calcium and additional protein. However, feta cheese is higher in sodium, so moderation is key for those watching their sodium intake.
What is a recommended serving size for avocado toast with feta?
A recommended serving size would typically include 1 slice of whole-grain toast, 1/4 to 1/2 of an avocado, and about 1 oz (28 grams) of feta cheese. This portion keeps the dish balanced and provides sufficient nutrients without excessive calories.
How does avocado toast with feta compare to avocado toast with eggs?
Avocado toast with feta is slightly lower in protein compared to avocado toast with eggs. One medium egg adds about 6 grams of protein, while 1 oz of feta provides 4 grams. Feta adds a salty, tangy flavor, while eggs can provide a more filling option for those seeking higher protein content.
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.
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.
