Avocado toast with mozzarella and tomatoes

Lunch

Item Rating: 73/100

1 serving (150 grams) contains 250 calories, 10.0 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	7.9 g	28%
	Sugars	4.8 g
protein		15.9 g	31%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		2.4 mg	13%
Potassium		793.7 mg	16%

* 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 (52.9%)

Protein: 63 cal (15.7%)

Carbs: 126 cal (31.3%)

About Avocado toast with mozzarella and tomatoes

Avocado toast with mozzarella and tomatoes is a modern dish commonly associated with Western and Mediterranean-inspired cuisines. Combining toasted whole-grain bread with creamy avocado, fresh tomatoes, and mozzarella cheese, this dish provides a balanced meal with healthy fats, protein, fiber, and essential vitamins. Avocados are rich in monounsaturated fats, vitamin K, and folate, while tomatoes contribute antioxidants like lycopene and vitamin C. Mozzarella adds calcium and a moderate amount of protein, making this dish nourishing, versatile, and satisfying for breakfast, lunch, or a snack.

Health Benefits

• Avocados are high in monounsaturated fats, which support heart health by reducing LDL cholesterol levels.
• Tomatoes are an excellent source of lycopene, an antioxidant that helps combat oxidative stress and supports skin health.
• Mozzarella is rich in calcium, which is essential for strong bones and teeth, and it provides a source of protein for muscle repair.

Dietary Considerations

Allergens: Contains dairy (mozzarella), gluten (bread, if not gluten-free)

Suitable for: Vegetarian diets, mediterranean diets

Not suitable for: Vegan diets (contains cheese), lactose intolerance (unless lactose-free mozzarella is used), gluten-free diets without substitution

Selection and Storage

To maintain freshness, store avocados at room temperature until ripe, then refrigerate if not immediately used. Refrigerate mozzarella and consume within 3-5 days of opening. Use fresh tomatoes and consume within a few days for optimal flavor and nutrient content.

Common Questions About Avocado toast with mozzarella and tomatoes Nutrition

What is the nutritional content of avocado toast with mozzarella and tomatoes?

Avocado toast with mozzarella and tomatoes typically contains around 250-400 calories per serving, depending on portion size. It is a good source of healthy fats from the avocado, contains approximately 8-12 grams of protein from the mozzarella, and provides vitamins such as vitamin C and potassium from the tomatoes and avocado.

Can I eat avocado toast with mozzarella and tomatoes on a keto diet?

Avocado toast with mozzarella and tomatoes is not ideal for a keto diet due to the bread, which generally contains a high amount of carbohydrates. However, it can be adapted by using low-carb bread or serving the toppings without traditional toast to make it keto-friendly.

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

This dish offers several health benefits, including healthy monounsaturated fats from avocado that support heart health, protein from mozzarella that aids muscle repair, and antioxidants like lycopene from tomatoes that promote cellular health. However, it may be higher in sodium depending on the type of mozzarella used.

What is a recommended serving size of avocado toast with mozzarella and tomatoes?

A typical serving size is one slice of toast topped with half an avocado, 2-3 slices of mozzarella, and a few slices of tomato. This portion provides a balanced amount of calories, protein, and fats without overloading on carbohydrates or fats.

How does avocado toast with mozzarella and tomatoes compare to plain avocado toast?

Avocado toast with mozzarella and tomatoes is higher in protein compared to plain avocado toast due to the addition of mozzarella. The tomatoes add extra vitamins such as vitamin C and antioxidants, while plain avocado toast typically focuses more on healthy fats and fiber from the avocado alone.

Data Sources & Scientific References