⏱ 20 min totalVegan Mushroom-Cashew Toast
Per 1 serving · 131 g · 7 ingredients
of a 2,000 cal day
- Protein8.4g14% of calories
- Carbs20g33% of calories
- Fat14g53% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Mushroom-Cashew Toast (131 g) has 229 calories, with 8.4 g of protein, 20 g of carbohydrates and 14 g of fat. Most of its energy comes from fat (53% of calories). It is high in riboflavin (b2) (26% DV), niacin (25% DV) and pantothenic acid (27% DV).
High in
20%+ of the daily value
- Riboflavin (B2)26%
- Niacin25%
- Pantothenic acid27%
- Iron26%
- Phosphorus30%
- Copper67%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin E12%
- Thiamine19%
- Vitamin B617%
- Magnesium17%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ oz Cashews
⅛ medium Onion
½ tbsp Olive oil
1 cup, pieces or slices White mushrooms- 🥄⅓ dash Salt
⅓ dash Black pepper
1 slice Whole wheat bread
Directions
- 1
Toast cashews in a dry pan over medium heat until golden brown.
- 2
Finely mince onion and add to a skillet with oil over medium heat. Fry until translucent.
- 3
Set aside onions and add sliced mushrooms to frying pan. Fry until golden brown on both sides.
- 4
Put cashews in food processor and mix until finely ground. Add other ingredients (onions, mushrooms, salt, pepper) and mix until smooth.
- 5
Serve on toast and enjoy!
Vitamins & minerals
Amounts for 1 serving (131 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.3 mg | 26% |
| Niacin | 4 mg | 25% |
| Vitamin B6 | 0.2 mg | 17% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 27% |
| Choline | 20 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 6% |
| Iron | 2 mg | 26% |
| Potassium | 405 mg | 9% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 207 mg | 30% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 67% |
| Manganese | 1 mg | 39% |
| Selenium | 17 μg | 30% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 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 | 8 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 11 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 229 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 43minWalking (3.5 mph)
- 27minCycling (moderate)
- 19minRunning (6 mph)
- 32minSwimming laps
Common questions
How many calories are in Vegan Mushroom-Cashew Toast?
One serving of Vegan Mushroom-Cashew Toast (1 serving) has 229 calories, which works out to 174 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Vegan Mushroom-Cashew Toast high in protein?
Not especially. It has 8.4 g of protein per serving, and protein supplies 14% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Mushroom-Cashew Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Mushroom-Cashew Toast?
185 mg per serving.
How much sugar is in Vegan Mushroom-Cashew 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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