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Avocado Toast⏱ 10 min total
Recipes

Avocado Toast

Per 1 serving · 146 g · 5 ingredients

Calories
248
12%
of a 2,000 cal day
  • Protein
    4.9g
    7% of calories
  • Carbs
    25g
    38% of calories
  • Fat
    16g
    54% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Avocado Toast (146 g) has 248 calories, with 4.9 g of protein, 25 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (54% of calories). It is high in dietary fiber (28% DV), Vitamin K (28% DV) and Vitamin B6 (22% DV).

Per 100 g
170cal
medium energy density
Protein per 100 cal
2g
Net carbs
17g
carbs minus fiber
Fiber
7.8g
1.3 g sugar

High in

20%+ of the daily value

  • Dietary fiber28%
  • Vitamin K28%
  • Vitamin B622%
  • Folate (B9)36%
  • Pantothenic acid31%
  • Copper27%

Good source of

10–19% of the daily value

  • Vitamin C16%
  • Vitamin E15%
  • Thiamine18%
  • Riboflavin (B2)17%
  • Niacin19%
  • Iron19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 5 minCook 5 min
  1. 1

    Mash the avocado in a bowl and mix in the chopped scallion, lemon juice, and garlic until well combined.

  2. 2

    Toast the bread slice until golden brown. Spread the avocado mixture on top and serve immediately.

Vitamins & minerals

Amounts for 1 serving (146 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A10 μg
1%
Vitamin C15 mg
16%
Vitamin D0 μg
0%
Vitamin E2 mg
15%
Vitamin K34 μg
28%
Thiamine0.2 mg
18%
Riboflavin (B2)0.2 mg
17%
Niacin3 mg
19%
Vitamin B60.3 mg
22%
Folate (B9)144 μg
36%
Vitamin B120 μg
0%
Pantothenic acid2 mg
31%
Choline20 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium43 mg
4%
Iron2 mg
19%
Potassium550 mg
12%
Magnesium39 mg
9%
Phosphorus88 mg
13%
Zinc1 mg
9%
Copper0.2 mg
27%
Manganese0.3 mg
15%
Selenium9 μg
16%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene24 μg—
Arginine0.2 g—
Aspartic acid0.4 g—
Beta carotene98 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride7 μg—
Fructose0.2 g—
Galactose0.1 g—
Glucose0.5 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats10 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.4 g—
Retinol0 μg—
Serine0.2 g—
Starch0.1 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 248 calories

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

  • 47min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 35min
    Swimming laps

Common questions

How many calories are in Avocado Toast?

One serving of Avocado Toast (1 serving) has 248 calories, which works out to 170 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Avocado Toast high in protein?

Not especially. It has 4.9 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Avocado Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 38% 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 Toast?

192 mg per serving.

How much sugar is in Avocado Toast?

1.3 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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