Avocado toast with poached egg

Breakfast

Item Rating: 77/100

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	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

🍯 Low sugar

Source of Calories

Fat: 214 cal (52.9%)

Protein: 63 cal (15.7%)

Carbs: 126 cal (31.3%)

About Avocado toast with poached egg

Avocado toast with poached egg is a widely popular dish often associated with modern Western and brunch cuisine. Originating in part from the global appreciation for avocado's creamy texture and rich flavor, this dish combines toasted bread, mashed ripe avocado, and a perfectly cooked poached egg. Nutritionally, it is a powerhouse: avocados are rich in heart-healthy monounsaturated fats, dietary fiber, potassium, and vitamins C, E, and K, while eggs contribute high-quality protein, vitamin D, and choline. Depending on portion size and bread choice, it provides a good balance of macronutrients, making it both satiating and nutrient-dense.

Health Benefits

• Supports heart health with monounsaturated fats from avocado, which can help regulate cholesterol levels.
• Provides about 6 grams of high-quality protein per poached egg, important for muscle repair and growth.
• Rich in vitamin K from avocado, aiding in bone health and blood clotting.
• Avocado is a significant source of potassium, which supports healthy blood pressure levels.
• Eggs contain choline, crucial for brain function and cellular health.

Dietary Considerations

Allergens: Contains eggs, gluten (if non-gluten-free bread is used)

Suitable for: Vegetarian (if no meat toppings are added), mediterranean diet, pescatarian diet

Not suitable for: Vegan, egg allergy, gluten-free if not using gluten-free bread

Selection and Storage

Prepare freshly for the best flavor and nutrient retention. Store avocados uncut at room temperature until ripe and refrigerate leftover mashed avocado with a splash of lemon juice and plastic wrap pressed directly against the surface to prevent browning.

Common Questions About Avocado toast with poached egg Nutrition

How many calories and how much protein does avocado toast with poached egg contain?

A typical serving of avocado toast with one slice of whole-grain bread, half an avocado, and one poached egg contains approximately 250-300 calories and about 10-12 grams of protein. This can vary based on portion sizes and additional toppings like olive oil or seasoning.

Can I eat avocado toast with poached egg on a keto or low-carb diet?

Traditional avocado toast with bread is not suitable for a keto or strict low-carb diet due to the high carbohydrate content in bread (usually 10-15 grams per slice). However, you can make it keto-friendly by using low-carb bread or serving the avocado and egg without bread altogether.

What are the health benefits of avocado toast with poached egg?

Avocado is rich in heart-healthy monounsaturated fats, potassium, and fiber, which promote cardiovascular and digestive health. The poached egg adds high-quality protein and essential nutrients like vitamin B12 and choline, supporting muscle health and brain function. Together, they provide a nutrient-dense meal option.

What is the recommended portion size for avocado toast with poached egg?

A balanced portion typically includes one slice of whole-grain bread, half a medium avocado (about 50-70 grams), and one poached egg. This provides a satisfying meal with balanced macronutrients suitable for most people. Adjust portions based on your dietary goals or caloric needs.

How does avocado toast with poached egg compare to a plain poached egg or just avocado toast?

Avocado toast with a poached egg offers a better balance of macronutrients, providing both healthy fats from the avocado and protein from the egg. In contrast, plain avocado toast lacks significant protein, while a single poached egg on its own doesn’t include the fiber or healthy fats found in avocado.

Data Sources & Scientific References