Toast with guacamole

Breakfast

Item Rating: 79/100

1 serving (120 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		400.0
% Daily Value*
Total Fat		20.0 g	25%
	Saturated Fat	3 g	15%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		400.0 mg	17%
Total Carbohydrates		50.0 g	18%
	Dietary Fiber	12 g	42%
	Sugars	4.0 g
protein		10.0 g	20%
Vitamin D		0 mcg	0%
Calcium		40.0 mg	3%
Iron		2.0 mg	11%
Potassium		700.0 mg	14%

* 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: 180 cal (42.9%)

Protein: 40 cal (9.5%)

Carbs: 200 cal (47.6%)

About Toast with guacamole

Toast with guacamole is a simple yet nutrient-packed dish that blends multi-grain or whole-grain bread with fresh guacamole, a creamy spread made predominantly from mashed avocado. Originating from Mexican cuisine, where avocado is a staple ingredient, guacamole has gained widespread popularity as part of global diets due to its rich flavor and health benefits. This combination provides a balanced nutritional profile by pairing complex carbohydrates from bread with heart-healthy monounsaturated fats, fiber, and micronutrients from guacamole. Avocado is rich in vitamins such as vitamin C, E, and K, as well as potassium, while bread contributes B vitamins and additional fiber. This dish offers a harmonious blend of energy-providing carbs, healthy fats, and essential nutrients, making it suitable for breakfast or snack options.

Health Benefits

• Supports heart health due to monounsaturated fats in avocado, which help lower bad cholesterol levels.
• Provides immune system support with vitamin C from avocado, aiding in repair and growth of body tissues.
• Promotes gut health with dietary fiber in both whole-grain bread and avocado, which aids digestion and prevents constipation.

Dietary Considerations

Allergens: Contains gluten (in bread), wheat (if bread uses wheat flour)

Suitable for: Vegetarian, vegan (if bread is dairy-free), mediterranean diet

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

Selection and Storage

Store guacamole in an airtight container with plastic wrap directly touching the surface to minimize browning. Toast bread fresh as needed to maintain crisp texture.

Common Questions About Toast with guacamole Nutrition

What is the nutritional content of toast with guacamole?

Toast with guacamole typically contains around 250-350 calories per serving, depending on bread type and guacamole quantity. It provides healthy fats from avocados, with around 4-6 grams of protein primarily from bread. It is also rich in vitamins like vitamin E, B6, and folate, along with potassium and fiber.

Can I eat toast with guacamole on a keto diet?

Traditional toast with guacamole is not ideal for keto diets because most bread is high in carbohydrates. However, substituting regular bread for low-carb or keto-friendly bread makes it compatible while still benefiting from the healthy fats in guacamole.

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

Eating toast with guacamole provides heart-healthy monounsaturated fats from avocados, aiding cholesterol levels and heart health. It also delivers dietary fiber and essential nutrients. However, if you're watching calories or sodium, portion control is important as guacamole and bread can be calorie-dense and store-bought versions may contain added salt.

How much toast with guacamole should I eat in one serving?

A serving of toast with guacamole typically consists of one slice of toast topped with 2-4 tablespoons of guacamole. This portion keeps the calories and fats in a reasonable range while helping you maintain balanced nutrition for a snack or light meal.

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

Toast with guacamole contains additional ingredients like lime juice, salt, and sometimes onion or tomato, which enhance flavor but may slightly increase sodium levels compared to plain avocado slices. Both options are similar in calories and healthy fats, but guacamole offers more nuanced flavor and versatility.

Data Sources & Scientific References