⏱ 10 min totalAvocado-egg Toast
Per 1 serving · 130 g · 6 ingredients
of a 2,000 cal day
- Protein11g18% of calories
- Carbs17g28% of calories
- Fat14g54% of calories
At a glance
One serving of Avocado-egg Toast (130 g) has 233 calories, with 11 g of protein, 17 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (22% DV), riboflavin (b2) (27% DV) and Vitamin B6 (22% DV). Keep an eye on cholesterol, which provides 62% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Riboflavin (B2)27%
- Vitamin B622%
- Pantothenic acid33%
- Choline29%
- Iron23%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin E16%
- Vitamin K11%
- Thiamine14%
- Niacin13%
- Folate (B9)19%
Watch
20%+ of the daily value
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast bread.
- 2
Mash avocado into spreadable consistency and spread onto toast.
- 3
Heat olive oil in a pan over medium heat. Crack egg into the pan and season with salt and pepper to taste. Cook egg to desired doneness.
- 4
Top toast with the cooked egg and enjoy.
Vitamins & minerals
Amounts for 1 serving (130 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 84 μg | 9% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 14 μg | 11% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 2 mg | 33% |
| Choline | 162 mg | 29% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 80 mg | 8% |
| Iron | 2 mg | 23% |
| Potassium | 385 mg | 8% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 185 mg | 26% |
| Zinc | 1 mg | 13% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 30% |
| Selenium | 23 μg | 41% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.5 g | — |
| Retinol | 80 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 233 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Avocado-egg Toast?
One serving of Avocado-egg Toast (1 serving) has 233 calories, which works out to 179 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Avocado-egg Toast high in protein?
It provides a solid 11 g of protein per serving (22% of the 50 g daily value), but protein supplies only 18% 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-egg Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 28% 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-egg Toast?
357 mg per serving.
How much sugar is in Avocado-egg Toast?
1.7 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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