Toast with avocado spread

Breakfast

Item Rating: 77/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (240.4g)

Calories		480.8
% Daily Value*
Total Fat		24.0 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		360.6 mg	15%
Total Carbohydrates		48.1 g	17%
	Dietary Fiber	9.6 g	34%
	Sugars	4.8 g
protein		12.0 g	24%
Vitamin D		0 mcg	0%
Calcium		48.1 mg	3%
Iron		2.4 mg	13%
Potassium		721.2 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: 216 cal (47.3%)

Protein: 48 cal (10.5%)

Carbs: 192 cal (42.2%)

About Toast with avocado spread

Toast with avocado spread is a simple yet nutrient-dense meal originating from modern brunch culture, often associated with Australian and Californian cuisine. This dish combines whole-grain bread and creamy ripe avocado for a healthy combination of complex carbohydrates, monounsaturated fats, and dietary fiber. Avocados are a rich source of vitamins C, E, K, B6, folate, and potassium, while whole-grain bread provides essential B vitamins and additional fiber. Depending on the toppings, the dish can be tailored to include protein and micronutrients, such as adding a poached egg or seeds for extra benefits.

Health Benefits

• Supports heart health due to the high content of monounsaturated fats in avocado, which help regulate cholesterol levels.
• Improves digestive health with dietary fiber from both avocado (around 10g per medium avocado) and whole-grain bread, promoting gut health and regularity.
• Provides a significant potassium boost (485 mg per 100g of avocado), supporting healthy blood pressure and nerve function.
• Enhances skin health with vitamin E from avocado, which acts as a potent antioxidant.
• Boosts energy metabolism with the complex carbohydrates and B vitamins found in whole-grain bread.

Dietary Considerations

Allergens: Contains gluten (from bread), tree nuts (if added as toppings like almond slices)

Suitable for: Vegetarian, vegan (if using vegan bread), mediterranean diet

Not suitable for: Gluten-free (if bread contains gluten), low-carb diets

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate to prolong freshness. Keep bread in a cool, dry place or freeze for longer storage. Prepare avocado spread fresh to prevent browning.

Common Questions About Toast with avocado spread Nutrition

Is toast with avocado spread high in protein?

Toast with avocado spread is not particularly high in protein, as a single serving (1 slice of whole grain toast with half an avocado) typically provides around 3 grams of protein. The avocado contributes some plant-based protein, while the toast can add more depending on the type of bread used.

Can I eat toast with avocado spread on a keto diet?

Toast with avocado spread is generally not suitable for a keto diet because traditional bread is high in carbohydrates. However, you can modify the recipe by using low-carb or keto bread, which typically contains fewer than 5 grams of carbs per slice, paired with avocado, a keto-friendly food rich in healthy fats.

What are the health benefits of toast with avocado spread?

Toast with avocado spread is a good source of healthy monounsaturated fats, fiber, and vitamins like potassium, vitamin E, and folate from the avocado. Whole-grain bread can add additional nutrients such as B vitamins and more fiber, making it a heart-healthy and satiating meal option. However, serving size should be monitored to avoid excess calories.

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

A typical portion size for toast with avocado spread is one slice of whole-grain or sourdough bread topped with half an avocado, which totals around 230-270 calories depending on the bread type. This portion ensures a balanced meal without overloading on calories or fats.

How does avocado toast compare to other breakfast options like oatmeal or eggs?

Avocado toast is higher in healthy fats and fiber compared to oatmeal, which is primarily carbohydrate-based, but it tends to be lower in protein compared to eggs. While oatmeal is great for sustained energy, and eggs provide a rich source of protein, avocado toast offers a balance of good fats, vitamins, and fiber, making it a nutrient-packed option depending on dietary preferences.

Data Sources & Scientific References