Toast with avocado and cheese

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 200 calories, 7.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		35.7 mg	11%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		16.7 g	33%
Vitamin D		23.8 mcg	119%
Calcium		238.1 mg	18%
Iron		2.4 mg	13%
Potassium		595.2 mg	12%

* 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 (45.4%)

Protein: 66 cal (14.2%)

Carbs: 190 cal (40.4%)

About Toast with avocado and cheese

Toast with avocado and cheese is a versatile dish commonly associated with modern Western cuisine, particularly popularized in Australia and the United States as a nutritious breakfast or snack. The dish typically features whole-grain or sourdough bread, mashed avocado, and a variety of cheeses like feta, goat cheese, or cheddar. Avocado is rich in healthy monounsaturated fats, fiber, and potassium, while cheese contributes protein and calcium. Using whole-grain bread adds complex carbohydrates and additional fiber to the meal. This balance of macronutrients—healthy fats, protein, and carbohydrates—makes it a satisfying and nutrient-dense option for many diets.

Health Benefits

• Rich in heart-healthy monounsaturated fats from avocado, which help improve cholesterol levels and reduce heart disease risk.
• High in dietary fiber from both avocado and whole-grain bread, supporting digestive health and aiding in blood sugar regulation.
• Provides calcium and phosphorus from cheese, which are crucial for maintaining strong bones and teeth.
• Contains potassium from avocado, essential for maintaining proper electrolyte balance and reducing blood pressure.
• Includes protein from cheese, which supports muscle health and contributes to satiety.

Dietary Considerations

Allergens: Contains dairy (cheese), gluten (if using regular bread)

Suitable for: Vegetarian, mediterranean diet, lacto-vegetarian

Not suitable for: Vegan (unless vegan cheese is used), gluten-free (unless gluten-free bread is used), dairy-free diets

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to prolong shelf life. Use fresh bread or freeze it to maintain freshness. Grated or soft cheeses should be kept refrigerated in airtight containers.

Common Questions About Toast with avocado and cheese Nutrition

What is the nutritional content of toast with avocado and cheese?

Toast with avocado and cheese typically contains around 250-350 calories per serving, depending on the type of bread and cheese used. It provides around 8-12 grams of protein, healthy fats from avocado, and important vitamins like vitamin E, B6, and potassium from the avocado.

Can I eat toast with avocado and cheese on a keto diet?

Toast with avocado and cheese may not be suitable for a strict keto diet because traditional bread is high in carbs. However, you can make it keto-friendly by using low-carb bread or alternatives like almond flour bread. The avocado and cheese align well with keto guidelines due to their high fat content.

What are the health benefits of eating toast with avocado and cheese?

This dish offers a mix of nutrients including protein, healthy fats, and fiber. Avocado contributes heart-healthy monounsaturated fats, which can support cardiovascular health, while cheese adds calcium and protein for bone and muscle health. However, it can be high in calories and saturated fats depending on the choice of cheese, so portion control is important.

What is the recommended serving size for toast with avocado and cheese?

A balanced serving size would be one slice of whole-grain bread topped with half an avocado and about 1-2 ounces of cheese. This keeps the calorie count in check while providing sufficient nutrients and satisfying hunger.

How does toast with avocado and cheese compare to toast with butter and jam?

Toast with avocado and cheese is more nutrient-dense, providing fiber, healthy fats, and protein, while toast with butter and jam is higher in sugar and often lacking fiber. The former is more filling and offers sustained energy, whereas the latter may lead to quick energy spikes and crashes.

Data Sources & Scientific References