⏱ 10 min total

Seedy Avocado Toast

Name: Seedy Avocado Toast
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: 1 slice Whole wheat bread; ½ fruit Avocado; ½ tbsp Sunflower seed kernels; ½ tbsp Hemp seeds; ½ tbsp Chia seeds; 1 dash Salt; 1 dash Black pepper; 1 tsp Lemon juice

Per 1 serving · 150 g · 8 ingredients

Calories

315

16%
of a 2,000 cal day

Protein
8.9g
11% of calories
Carbs
25g
30% of calories
Fat
22g
60% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Seedy Avocado Toast (150 g) has 315 calories, with 8.9 g of protein, 25 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (60% of calories). It is high in dietary fiber (40% DV), Vitamin E (27% DV) and Vitamin K (20% DV).

Per 100 g

211cal

medium energy density

Protein per 100 cal

2.8g

Net carbs

14g

carbs minus fiber

Fiber

11g

2.2 g sugar

High in

20%+ of the daily value

Dietary fiber40%
Vitamin E27%
Vitamin K20%
Thiamine22%
Niacin27%
Vitamin B629%

Good source of

10–19% of the daily value

Vitamin C14%
Riboflavin (B2)17%
Calcium10%
Potassium15%
Zinc19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 min

1
Mash the avocado and mix it with the chia seeds until well combined.
2
Toast the bread and spread the avocado mixture on top.
3
Sprinkle with sunflower seeds, hemp seeds, lemon juice, and salt and pepper to taste.

Vitamins & minerals

Amounts for 1 serving (150 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	7 μg	1%
Vitamin C	12 mg	14%
Vitamin D	0 μg	0%
Vitamin E	4 mg	27%
Vitamin K	24 μg	20%
Thiamine	0.3 mg	22%
Riboflavin (B2)	0.2 mg	17%
Niacin	4 mg	27%
Vitamin B6	0.4 mg	29%
Folate (B9)	108 μg	27%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	38%
Choline	25 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	102 mg	10%
Iron	2 mg	29%
Potassium	687 mg	15%
Magnesium	111 mg	27%
Phosphorus	297 mg	42%
Zinc	2 mg	19%
Copper	0.4 mg	43%
Manganese	1 mg	45%
Selenium	14 μg	26%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	24 μg	—
Arginine	0.3 g	—
Aspartic acid	1 g	—
Beta carotene	63 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	0.3 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	11 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	7 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.3 g	—
Starch	8 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.2 g	—
Total omega 3	1 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 315 calories

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

60min
Walking (3.5 mph)
38min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Seedy Avocado Toast?

One serving of Seedy Avocado Toast (1 serving) has 315 calories, which works out to 211 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Seedy Avocado Toast high in protein?

Not especially. It has 8.9 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 Seedy Avocado Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Seedy Avocado Toast?

291 mg per serving.

How much sugar is in Seedy Avocado Toast?

2.2 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 (150 g)

Calories315

% Daily Value*

Total fat 22g	28%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 291mg	13%
Total carbohydrate 25g	9%
Dietary fiber 11g	40%
Total sugars 2.2g
Protein 8.9g

* 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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