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Avocado and Cottage Cheese Toast⏱ 7 min total
Recipes

Avocado and Cottage Cheese Toast

Per 1 serving · 270 g · 5 ingredients

Calories
384
19%
of a 2,000 cal day
  • Protein
    23g
    23% of calories
  • Carbs
    36g
    36% of calories
  • Fat
    18g
    41% of calories
Portion

At a glance

One serving of Avocado and Cottage Cheese Toast (270 g) has 384 calories, with 23 g of protein, 36 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (46% DV), dietary fiber (36% DV) and Vitamin E (24% DV). Keep an eye on sodium, which provides 38% of the daily value.

Per 100 g
142cal
low energy density
Protein per 100 cal
6g
Net carbs
26g
carbs minus fiber
Fiber
10g
6.2 g sugar

High in

20%+ of the daily value

  • Protein46%
  • Dietary fiber36%
  • Vitamin E24%
  • Vitamin K21%
  • Thiamine25%
  • Riboflavin (B2)31%

Good source of

10–19% of the daily value

  • Vitamin C11%
  • Calcium17%
  • Potassium15%
  • Magnesium18%
  • Zinc19%

Watch

20%+ of the daily value

  • Sodium38%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 2 min
  1. 1

    Mix together all ingredients but bread. Place avocado mixture on bread slices and enjoy!

Vitamins & minerals

Amounts for 1 serving (270 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A19 μg
2%
Vitamin C10 mg
11%
Vitamin D0 μg
0%
Vitamin E4 mg
24%
Vitamin K26 μg
21%
Thiamine0.3 mg
25%
Riboflavin (B2)0.4 mg
31%
Niacin4 mg
27%
Vitamin B60.5 mg
35%
Folate (B9)119 μg
30%
Vitamin B121 μg
29%
Pantothenic acid2 mg
40%
Choline49 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium172 mg
17%
Iron2 mg
26%
Potassium728 mg
15%
Magnesium77 mg
18%
Phosphorus323 mg
46%
Zinc2 mg
19%
Copper0.4 mg
39%
Manganese1 mg
59%
Selenium25 μg
45%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene24 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene67 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride43 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol12 μg—
Serine1 g—
Starch16 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 384 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 73min
    Walking (3.5 mph)
  • 46min
    Cycling (moderate)
  • 32min
    Running (6 mph)
  • 54min
    Swimming laps

Common questions

How many calories are in Avocado and Cottage Cheese Toast?

One serving of Avocado and Cottage Cheese Toast (1 serving) has 384 calories, which works out to 142 calories per 100 g. That is about 19% of a 2,000-calorie day.

Is Avocado and Cottage Cheese Toast high in protein?

It provides a solid 23 g of protein per serving (46% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Avocado and Cottage Cheese Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Avocado and Cottage Cheese Toast?

876 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Avocado and Cottage Cheese Toast?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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