⏱ 10 min total

Red Pepper Avocado Toast

Name: Red Pepper Avocado Toast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 1 serving
Ingredients: ½ fruit Avocado; 1 tsp Lemon juice; 1 dash Salt; 1 dash Black pepper; 2 slice Whole wheat bread; 2 tsp Crushed red pepper flakes

Per 1 serving · 163 g · 6 ingredients

Calories

313

16%
of a 2,000 cal day

Protein
9.4g
11% of calories
Carbs
35g
42% of calories
Fat
17g
47% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Red Pepper Avocado Toast (163 g) has 313 calories, with 9.4 g of protein, 35 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (47% of calories). It is high in dietary fiber (36% DV), Vitamin E (24% DV) and Vitamin K (21% DV).

Per 100 g

192cal

medium energy density

Protein per 100 cal

Net carbs

25g

carbs minus fiber

Fiber

10g

3.2 g sugar

High in

20%+ of the daily value

Dietary fiber36%
Vitamin E24%
Vitamin K21%
Thiamine24%
Niacin26%
Vitamin B629%

Good source of

10–19% of the daily value

Vitamin C13%
Riboflavin (B2)18%
Calcium10%
Potassium14%
Magnesium17%
Zinc15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

½ fruit Avocado
1 tsp Lemon juice
🥄
1 dash Salt
1 dash Black pepper
2 slice Whole wheat bread
🥄
2 tsp Crushed red pepper flakes

Directions

Prep 5 minCook 5 min

1
Mash the avocado in a bowl. Mix in the salt, pepper, and lemon juice until well combined.
2
Toast the slices of bread until golden brown. Spread the avocado mixture over the toast and sprinkle with crushed red pepper flakes.
3
Serve immediately and enjoy your avocado toast.

Vitamins & minerals

Amounts for 1 serving (163 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	7 μg	1%
Vitamin C	12 mg	13%
Vitamin D	0 μg	0%
Vitamin E	4 mg	24%
Vitamin K	26 μg	21%
Thiamine	0.3 mg	24%
Riboflavin (B2)	0.2 mg	18%
Niacin	4 mg	26%
Vitamin B6	0.4 mg	29%
Folate (B9)	106 μg	26%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	35%
Choline	30 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	103 mg	10%
Iron	2 mg	24%
Potassium	636 mg	14%
Magnesium	72 mg	17%
Phosphorus	172 mg	25%
Zinc	2 mg	15%
Copper	0.3 mg	36%
Manganese	1 mg	60%
Selenium	15 μg	27%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	24 μg	—
Arginine	0.1 g	—
Aspartic acid	0.4 g	—
Beta carotene	64 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	0 g	—
Leucine	0.4 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	1 g	—
Methionine	0.1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	3 g	—
Proline	0.5 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	16 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 313 calories

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

59min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Red Pepper Avocado Toast?

One serving of Red Pepper Avocado Toast (1 serving) has 313 calories, which works out to 192 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Red Pepper Avocado Toast high in protein?

Not especially. It has 9.4 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Red Pepper Avocado Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Red Pepper Avocado Toast?

417 mg per serving.

How much sugar is in Red Pepper Avocado Toast?

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

Nutrition Facts

Serving size1 serving (163 g)

Calories313

% Daily Value*

Total fat 17g	22%
Saturated fat 2.5g	13%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 417mg	18%
Total carbohydrate 35g	13%
Dietary fiber 10g	36%
Total sugars 3.2g
Protein 9.4g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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