1 serving (200 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 |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 211.8 mg | 70% | |
| 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 | 1.8 mg | 10% | |
| Potassium | 470.6 mg | 10% | |
* 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 poached eggs
Avocado toast with poached eggs is a popular dish often linked with contemporary Western cuisine, particularly within the health-conscious and brunch culture. Combining creamy avocado spread over whole-grain toast with a perfectly poached egg delivers a balanced meal rich in essential nutrients. Avocados are an excellent source of heart-healthy monounsaturated fats, dietary fiber, and potassium, while eggs provide high-quality protein, selenium, and vitamin B12. The use of whole-grain bread enhances the dish with complex carbohydrates, fiber, and additional micronutrients like magnesium. This meal represents a fusion of taste and wellness, making it a versatile option for breakfast, lunch, or even a light dinner.
Health Benefits
- Supports heart health due to avocados' high monounsaturated fats and potassium, helping to manage blood pressure and cholesterol levels.
- Promotes muscle repair and maintenance, as eggs contain all nine essential amino acids and provide approximately 6 grams of protein per medium egg.
- Boosts eye health with lutein and zeaxanthin found in egg yolks, which help reduce the risk of age-related macular degeneration.
- Aids digestion through the dietary fiber in avocados, supporting gut health and maintaining healthy bowel function.
- Enhances bone health with vitamin K from avocados and vitamin D from eggs, both essential for calcium absorption and bone strength.
Dietary Considerations
Selection and Storage
Store whole avocados at room temperature until ripe, then refrigerate to prolong freshness. Toast and eggs should be prepared fresh for optimal flavor and texture.
Common Questions About Avocado toast with poached eggs Nutrition
Is avocado toast with poached eggs high in protein?
Yes, avocado toast with poached eggs is relatively high in protein. A serving typically provides about 12-15 grams of protein, depending on the bread and egg size. The eggs are the primary protein source, while the avocado and bread contribute minimal amounts.
Can I eat avocado toast with poached eggs on a low-carb or keto diet?
Avocado toast with poached eggs is not ideal for a keto or strict low-carb diet because bread, even whole-grain varieties, contains a significant amount of carbohydrates. Substituting bread with a low-carb alternative, like almond flour bread, can make it suitable for these diets.
What are the health benefits of avocado toast with poached eggs?
Avocado toast with poached eggs offers a mix of healthy fats, protein, fiber, and vitamins. Avocado provides heart-healthy monounsaturated fats, potassium, and vitamins like E and K, while poached eggs supply a high-quality source of protein and essential nutrients like vitamin B12 and choline. However, be mindful of portion size to avoid excess calories.
What is the recommended serving size for avocado toast with poached eggs?
A typical serving size is one slice of whole-grain toast topped with half an avocado and one poached egg. This portion contains approximately 250-300 calories and provides balanced nutrients. Adjust the serving based on your dietary needs and activity level.
How does avocado toast with poached eggs compare to other breakfast options?
Compared to traditional breakfasts like cereal with milk or pancakes, avocado toast with poached eggs is generally more nutrient-dense, providing healthy fats, protein, and fiber. It's often lower in sugar and more balanced in macronutrients, making it a better choice for sustained energy and satiety.
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.
