Guacamole on toast

Breakfast

Item Rating: 82/100

1 serving (100 grams) contains 200 calories, 4.0 grams of protein, 12.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		595.2 mg	25%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	11.9 g	42%
	Sugars	4.8 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
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: 257 cal (53.0%)

Protein: 38 cal (7.8%)

Carbs: 190 cal (39.2%)

About Guacamole on toast

Guacamole on toast is a simple yet nutritious dish combining the creamy texture of mashed avocado with the crunch of toasted bread. Originating from Mexican cuisine, guacamole is traditionally made with avocados, lime juice, onions, tomatoes, and seasonings. When paired with toast, it creates a breakfast or snack option rich in healthy fats, fiber, and a range of micronutrients. Avocados are an excellent source of monounsaturated fatty acids, potassium, and vitamin E, while bread provides carbohydrates for energy. Depending on the bread type, it can offer additional dietary fiber and B vitamins, creating a balanced combination of macronutrients and essential nutrients. Guacamole on toast is versatile—it can be enhanced with toppings such as seeds, herbs, or an egg for added nutrition.

Health Benefits

• Supports heart health due to avocados' high content of monounsaturated fatty acids.
• Promotes healthy skin and immune function with vitamin E and vitamin C from avocados and lime juice.
• Provides potassium, which contributes to optimal blood pressure regulation.
• Improves digestion with dietary fiber found in both avocados and whole-grain bread.
• Supports brain function with folate from avocados, an essential nutrient for cell health.

Dietary Considerations

Allergens: Contains gluten (in bread), soy (in some bread types)

Suitable for: Vegetarian diet, vegan diet (if bread is vegan-friendly)

Not suitable for: Gluten-free diet (unless gluten-free bread is used), low-carb diet

Selection and Storage

Prepare guacamole fresh and store unused portions in an airtight container in the refrigerator, adding lime juice to prevent browning. Toast is best prepared immediately before serving for optimal texture.

Common Questions About Guacamole on toast Nutrition

What are the key nutritional contents of guacamole on toast?

Guacamole on toast contains a mix of healthy fats, carbohydrates, and fiber. A typical serving of whole-grain toast with 2 tablespoons of guacamole provides roughly 160-200 calories, 6-8 grams of healthy fats (mainly monounsaturated from avocados), 3-4 grams each of protein and fiber, and vitamins like vitamin K, E, C, and B6.

Can I eat guacamole on toast on a vegan or vegetarian diet?

Yes, guacamole on toast is fully vegan and vegetarian when made with plant-based bread options. Both the avocado and toast ingredients align perfectly with these diets, as long as there are no added animal products like butter or cheese on the toast.

What are the health benefits or concerns of eating guacamole on toast?

Guacamole on toast is rich in heart-healthy fats, vitamins, and minerals that support cardiovascular health, digestion, and skin health. However, some bread options may contain high amounts of refined carbohydrates, which could spike blood sugar levels. Choosing whole-grain toast can mitigate this concern.

What is the recommended portion size for guacamole on toast?

For a balanced snack or light breakfast, a recommended portion is one slice of whole-grain toast topped with 1-2 tablespoons of guacamole. This provides approximately 150-200 calories and a moderate amount of healthy fats and fiber without overloading on calories.

How does guacamole on toast compare to avocado toast in terms of nutrition?

Guacamole on toast and avocado toast are similar nutritionally but guacamole often includes additional ingredients like lime juice, onions, and cilantro, which can enhance vitamin C and antioxidant levels. Avocado slices on toast may have slightly fewer calories due to the absence of added ingredients.

Data Sources & Scientific References