Toast with banana and seeds

Breakfast

Item Rating: 76/100

1 serving (100 grams) contains 200 calories, 5.0 grams of protein, 6.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	9.5 g	33%
	Sugars	23.8 g
protein		11.9 g	23%
Vitamin D		0 mcg	0%
Calcium		71.4 mg	5%
Iron		3.6 mg	20%
Potassium		476.2 mg	10%

* 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

Source of Calories

Fat: 128 cal (27.9%)

Protein: 47 cal (10.3%)

Carbs: 285 cal (61.8%)

About Toast with banana and seeds

Toast with banana and seeds is a simple yet nutrient-rich food often enjoyed as a breakfast option or snack. Originating from global breakfast traditions, this dish pairs golden-brown toast with fresh banana slices and a mix of nutrient-dense seeds like chia, flax, or pumpkin seeds. It provides a balanced profile of carbohydrates, healthy fats, dietary fiber, and essential vitamins. The banana adds potassium and vitamin B6, while the seeds supply omega-3 fatty acids, protein, and minerals such as magnesium and iron. The dish is versatile, customizable, and provides long-lasting energy, making it popular across various cuisines and lifestyles.

Health Benefits

• Supports heart health due to omega-3 fatty acids in seeds, which help reduce inflammation.
• Promotes digestive health due to fiber from whole-grain toast, banana, and seeds.
• Enhances blood pressure regulation with potassium from banana and magnesium from seeds.

Dietary Considerations

Allergens: Contains gluten (if using regular bread), tree nuts (if seeds are nut-based), sesame (if sesame seeds are used)

Suitable for: Vegetarian diet, plant-based diet

Not suitable for: Gluten-free diet (if bread contains gluten), nut-free diet (if nut-based seeds are used)

Selection and Storage

Store seeds in an airtight container in a cool, dry place to maintain freshness. Use ripe bananas and consume immediately to prevent browning.

Common Questions About Toast with banana and seeds Nutrition

Is toast with banana and seeds high in protein?

Toast with banana and seeds provides a moderate amount of protein, primarily from the seeds, which can offer up to 5-7 grams depending on the type used (e.g., chia or sunflower seeds). However, the overall dish is not considered a high-protein food since bananas and toast are low in protein.

Can I eat toast with banana and seeds on a keto diet?

Toast with banana and seeds is not compatible with a keto diet due to its high carbohydrate content. Bananas are particularly high in carbs, with one medium banana containing about 25-30 grams, while most breads are also carbohydrate-heavy.

What are the health benefits of eating toast with banana and seeds?

Toast with banana and seeds offers several health benefits, including fiber from the bread and seeds, potassium and vitamin B6 from bananas, and healthy fats from seeds like flax or chia. These nutrients support digestive health, heart health, and energy levels. However, the sugar content in banana should be monitored for those managing blood sugar levels.

What is the recommended portion size for toast with banana and seeds?

A suitable portion size would be one slice of whole-grain or sourdough bread topped with half a sliced banana and about one tablespoon of seeds. This keeps the calorie content reasonable, around 200-250 calories, depending on the bread and seeds used.

How does toast with banana and seeds compare to toast with peanut butter?

Toast with banana and seeds is generally lower in protein and fat compared to toast with peanut butter but higher in potassium due to the banana. Peanut butter provides about 7-8 grams of protein per serving, making it a better option for muscle repair, while banana and seeds focus more on fiber and micronutrient content.

Data Sources & Scientific References