⏱ 15 min totalSpicy Avocado Toast
Per 1 serving · 278 g · 7 ingredients
of a 2,000 cal day
- Protein11g8% of calories
- Carbs43g29% of calories
- Fat41g63% of calories
- ✓ Cholesterol free
At a glance
One serving of Spicy Avocado Toast (278 g) has 550 calories, with 11 g of protein, 43 g of carbohydrates and 41 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (22% DV), dietary fiber (60% DV) and Vitamin C (27% DV). Keep an eye on sodium and saturated fat, which provide 25% and 30% of the daily value.
High in
20%+ of the daily value
- Protein22%
- Dietary fiber60%
- Vitamin C27%
- Vitamin E47%
- Vitamin K44%
- Thiamine30%
Good source of
10–19% of the daily value
- Calcium12%
Watch
20%+ of the daily value
- Sodium25%
- Saturated fat30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 fruit Avocado
2 tsp Olive oil
2 slice Whole wheat bread
2 tsp Lemon juice- 🥄2 dash Salt
2 dash Black pepper- 🥄1 tsp Crushed red pepper flakes
Directions
- 1
Drizzle some olive oil on a piece of wheat bread and toast.
- 2
Mash and mix the avocado with some lemon juice, salt, and pepper, then spread it on top of the toast. Sprinkle red pepper flakes and eat.
Vitamins & minerals
Amounts for 1 serving (278 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 14 μg | 2% |
| Vitamin C | 24 mg | 27% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 47% |
| Vitamin K | 52 μg | 44% |
| Thiamine | 0.4 mg | 30% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 6 mg | 37% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 188 μg | 47% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 3 mg | 63% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 116 mg | 12% |
| Iron | 3 mg | 32% |
| Potassium | 1,130 mg | 24% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 224 mg | 32% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 59% |
| Manganese | 2 mg | 66% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 48 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 126 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 14 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 0.5 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 27 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 550 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 104minWalking (3.5 mph)
- 66minCycling (moderate)
- 46minRunning (6 mph)
- 77minSwimming laps
Common questions
How many calories are in Spicy Avocado Toast?
One serving of Spicy Avocado Toast (1 serving) has 550 calories, which works out to 198 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Spicy Avocado 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 8% 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 Spicy Avocado Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 26 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spicy Avocado Toast?
579 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spicy Avocado Toast?
4 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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