Smashed avocado on toast

Breakfast

Item Rating: 86/100

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	3.2 g
protein		9.5 g	19%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
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: 171 cal (42.8%)

Protein: 38 cal (9.5%)

Carbs: 190 cal (47.7%)

About Smashed avocado on toast

Smashed avocado on toast is a modern dish commonly associated with Australian and Western cuisine. It typically consists of ripe avocado mashed onto toasted bread, often complemented with toppings like salt, pepper, lemon juice, or chili flakes. Avocado is a nutrient-dense fruit high in healthy monounsaturated fats, fiber, and various vitamins, such as vitamin K, E, and B-complex. Bread, depending on the type, can provide carbohydrates, fiber, and small amounts of protein. This simple dish combines whole food ingredients and is known for its versatility, making it popular for breakfast or brunch due to its satisfying nature and nutrient-rich profile.

Health Benefits

• Promotes heart health due to avocado's high content of monounsaturated fats and potassium, which help regulate blood pressure.
• Supports digestive health with 7 grams of fiber per serving in avocado, which aids in gut function and regularity.
• Boosts immunity and skin health from vitamin E and antioxidants found in avocado, which combat free radical damage.

Dietary Considerations

Allergens: Contains gluten (depending on bread type), sesame (if used as toppings)

Suitable for: Vegetarian, vegan (if plant-based bread is used), mediterranean diet

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

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to prevent spoilage. Keep mashed avocado covered with plastic wrap or in an airtight container to avoid oxidation. Toast bread just before serving for ideal texture.

Common Questions About Smashed avocado on toast Nutrition

What are the key nutritional facts of smashed avocado on toast?

Smashed avocado on toast typically contains around 240-300 calories per serving (based on one slice of whole-grain bread and half an avocado). It provides approximately 4 grams of protein, 10-15 grams of healthy fats, and is a good source of dietary fiber (6-7 grams). It is also rich in vitamins like vitamin K, vitamin E, and folate, and minerals such as potassium and magnesium.

Is smashed avocado on toast suitable for a keto diet?

Smashed avocado itself is keto-friendly due to its high healthy fat content and very low carbohydrates. However, traditional toast is usually not keto-compliant due to its high carbohydrate content. To enjoy smashed avocado on a keto diet, use low-carb or keto-friendly bread alternatives.

What are the health benefits and concerns of smashed avocado on toast?

Smashed avocado on toast offers numerous health benefits, including heart-healthy monounsaturated fats from avocado, improved digestion due to dietary fiber, and essential nutrients like potassium and magnesium for muscle and nerve function. A concern could be its calorie density, so portion control is important if you're watching your calorie intake.

How much smashed avocado on toast should I eat per serving?

A typical serving is half an avocado spread on one slice of whole-grain bread, which is a balanced option for most people. If you're looking to control calories or carbs, you may reduce the portion size to one-third of an avocado or use smaller slices of bread.

How does smashed avocado on toast compare with peanut butter on toast?

Smashed avocado on toast is higher in healthy fats and lower in protein compared to peanut butter on toast. While avocado toast provides around 4 grams of protein, peanut butter on toast may provide 8-10 grams depending on the serving. Avocado is also lower in sugar and higher in fiber, making it better for those watching their sugar intake.

Data Sources & Scientific References