⏱ 10 min totalAvocado with Feta & Pomegranate on Toast
Per 1 serving · 128 g · 4 ingredients
of a 2,000 cal day
- Protein7.1g12% of calories
- Carbs23g41% of calories
- Fat12g47% of calories
At a glance
One serving of Avocado with Feta & Pomegranate on Toast (128 g) has 218 calories, with 7.1 g of protein, 23 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (47% of calories). It is high in dietary fiber (23% DV), Vitamin B6 (22% DV) and pantothenic acid (23% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin B622%
- Pantothenic acid23%
- Phosphorus21%
- Copper23%
- Manganese32%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin E13%
- Vitamin K16%
- Thiamine17%
- Riboflavin (B2)19%
- Niacin15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Toast the bread slices to your liking.
- 2
Top each slice with sliced avocado, feta cheese, and pomegranate seeds.
- 3
Finish with a squeeze of fresh lemon juice and a sprinkle of salt.
Vitamins & minerals
Amounts for 1 serving (128 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 21 μg | 2% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 19 μg | 16% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 70 μg | 18% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 125 mg | 12% |
| Iron | 1 mg | 15% |
| Potassium | 407 mg | 9% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 146 mg | 21% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 32% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.3 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 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 | 0.5 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.4 g | — |
| Retinol | 18 μg | — |
| Serine | 0.3 g | — |
| Starch | 8 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 218 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Avocado with Feta & Pomegranate on Toast?
One serving of Avocado with Feta & Pomegranate on Toast (1 serving) has 218 calories, which works out to 170 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Avocado with Feta & Pomegranate on Toast high in protein?
Not especially. It has 7.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado with Feta & Pomegranate on Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 41% 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 with Feta & Pomegranate on Toast?
262 mg per serving.
How much sugar is in Avocado with Feta & Pomegranate on Toast?
6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving
219 calNapa Cabbage, Tomato, and Avocado Salad1 serving
185 calCinnamon Blueberry Yogurt Smoothie1 serving
259 calClassic Scones with Jam1 serving
281 calChicken with Roasted Tomato and Red Onions1 serving
328 calTilapia, Pepper, Asparagus, and Egg Stir-Fry1 serving
275 calHot ‘N’ Sour Mushroom & Noodle Soup1 serving