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Veg-Heavy toast⏱ 10 min total
Recipes

Veg-Heavy toast

Per 1 serving · 195 g · 7 ingredients

Calories
253
13%
of a 2,000 cal day
  • Protein
    6g
    9% of calories
  • Carbs
    23g
    34% of calories
  • Fat
    17g
    57% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Veg-Heavy toast (195 g) has 253 calories, with 6 g of protein, 23 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (57% of calories). It is high in dietary fiber (33% DV), Vitamin E (21% DV) and Vitamin K (27% DV). Keep an eye on sodium, which provides 37% of the daily value.

Per 100 g
130cal
low energy density
Protein per 100 cal
2.4g
Net carbs
14g
carbs minus fiber
Fiber
9.2g
2.9 g sugar

High in

20%+ of the daily value

  • Dietary fiber33%
  • Vitamin E21%
  • Vitamin K27%
  • Vitamin B626%
  • Folate (B9)25%
  • Pantothenic acid34%

Good source of

10–19% of the daily value

  • Vitamin C14%
  • Thiamine16%
  • Riboflavin (B2)15%
  • Niacin19%
  • Iron19%
  • Potassium14%

Watch

20%+ of the daily value

  • Sodium37%

Ingredients

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

Directions

Prep 10 min
  1. 1

    Toast the bread.

  2. 2

    Mash the avocado.

  3. 3

    Slice the cucumber and radishes, and chop the olives.

  4. 4

    Spread the avocado on the toast. Top with the cucumber, radishes, and olives.

  5. 5

    Season with salt and pepper to taste.

Vitamins & minerals

Amounts for 1 serving (195 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A11 μg
1%
Vitamin C12 mg
14%
Vitamin D0 μg
0%
Vitamin E3 mg
21%
Vitamin K33 μg
27%
Thiamine0.2 mg
16%
Riboflavin (B2)0.2 mg
15%
Niacin3 mg
19%
Vitamin B60.3 mg
26%
Folate (B9)98 μg
25%
Vitamin B120 μg
0%
Pantothenic acid2 mg
34%
Choline27 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium74 mg
7%
Iron1 mg
19%
Potassium656 mg
14%
Magnesium59 mg
14%
Phosphorus126 mg
18%
Zinc1 mg
11%
Copper0.3 mg
33%
Manganese1 mg
37%
Selenium8 μg
14%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene30 μg—
Arginine0.1 g—
Aspartic acid0.3 g—
Beta carotene107 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride8 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0.1 μg—
Lysine0.2 g—
Maltose0.3 g—
Methionine0.1 g—
Monounsaturated fats11 g—
Phenylalanine0.2 g—
Polyunsaturated fats2 g—
Proline0.3 g—
Retinol0 μg—
Serine0.2 g—
Starch9 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30.2 g—
Total omega 60.4 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 253 calories

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

  • 48min
    Walking (3.5 mph)
  • 30min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 36min
    Swimming laps

Common questions

How many calories are in Veg-Heavy toast?

One serving of Veg-Heavy toast (1 serving) has 253 calories, which works out to 130 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Veg-Heavy toast high in protein?

Not especially. It has 6 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Veg-Heavy toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 14 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Veg-Heavy toast?

849 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Veg-Heavy toast?

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

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