Avocado toast with tomato

Breakfast

Item Rating: 76/100

1 serving (150 grams) contains 250 calories, 6.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		396.8 mg	17%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	11.1 g	39%
	Sugars	4.8 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		714.3 mg	15%

* 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: 171 cal (42.8%)

Protein: 38 cal (9.5%)

Carbs: 190 cal (47.7%)

About Avocado toast with tomato

Avocado toast with tomato is a simple yet flavorful dish commonly associated with modern Western cuisine, particularly popular in brunch culture. Originating from the fusion of avocado's ancient use in Central America and the global adaptation of toast as a meal base, this dish combines creamy avocados, rich in healthy fats, with hydrating and antioxidant-rich tomatoes. Typically prepared with whole-grain bread, it offers a well-rounded nutritional profile, providing monounsaturated fats, fiber, and essential micronutrients such as potassium, vitamin C, and vitamin E. Depending on portions and ingredients, a typical serving contains approximately 250-400 calories and is nutrient-dense while remaining light.

Health Benefits

• Rich in monounsaturated fats from avocado, which support heart health and help lower bad cholesterol levels.
• Contains potassium (485 mg per 100g of avocado) that supports proper muscle function and helps maintain healthy blood pressure.
• Tomatoes add vitamin C (16.9 mg per 100g), which boosts immune function and promotes healthy skin.
• Avocado provides 7g of dietary fiber per 100g, which supports digestion and enhances satiety.
• High in vitamin E (2.1 mg per 100g of avocado), an antioxidant that helps protect cells from oxidative stress.

Dietary Considerations

Allergens: Contains gluten (if regular bread is used)

Suitable for: Vegetarian, vegan (if no animal products are added), mediterranean diet, plant-based diet

Not suitable for: Gluten-free diets (if not using gluten-free bread), low-fat diets

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to slow spoilage. Tomatoes should be stored at room temperature to preserve flavor. Prepare avocado toast fresh for optimal taste and texture.

Common Questions About Avocado toast with tomato Nutrition

What is the nutritional content of avocado toast with tomato?

Avocado toast with tomato provides approximately 250-300 calories per serving (depending on the type of bread and portion size), 7-8g of protein, and 12-15g of healthy fats (mostly monounsaturated from the avocado). It is also rich in fiber (5-6g), vitamins like vitamin C, vitamin K, and folate, and minerals such as potassium and magnesium.

Is avocado toast with tomato suitable for a keto or low-carb diet?

Avocado toast with tomato is generally not suitable for a strict keto or low-carb diet due to the bread, which can contain 15-20g of carbs per slice. However, you can adapt the recipe by using low-carb bread or swapping the bread for alternatives like almond flour-based toast.

What are the health benefits of eating avocado toast with tomato?

Avocado toast with tomato offers many health benefits. The avocado provides heart-healthy monounsaturated fats, which can support cardiovascular health, while tomatoes are rich in antioxidants like lycopene that may help reduce inflammation. Additionally, the combination is high in fiber, which promotes healthy digestion and helps regulate blood sugar levels.

What is the recommended portion size for avocado toast with tomato?

A recommended portion size for avocado toast with tomato would be one slice of whole-grain bread topped with half an avocado and a few slices of tomato. This portion provides a balanced amount of calories (around 250-300), fats, and proteins to serve as a light meal or snack.

How does avocado toast with tomato compare to other breakfast options?

Compared to sweet breakfast options like pancakes or pastries, avocado toast with tomato is healthier, offering more fiber, healthy fats, and micronutrients without the added sugars. It is also more balanced than plain toast with butter, as it provides a mix of fat, fiber, vitamins, and a small amount of protein for sustained energy.

Data Sources & Scientific References