Avocado Toast
Good nutritional profile
Toast spread with smashed avocado and topped with poached eggs.
Avocado toast is toasted bread, often sourdough, spread with avocado mashed with lemon juice and salt; this version is topped with two poached eggs. A 265 g serving has about 510 kcal, 21 g of protein and 8 g of fiber, and most of its 32 g of fat is unsaturated, mainly from the avocado. One slice with one egg is half the portion, about 255 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 7.9g | 14.1% |
| Fat | 12g | 17.1% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 6.75g | Estimate |
| Fiber | 3g | 12.0% |
| Water | 63g | 2.5% |
| Calories | 193 | 8.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.44 | g | 12.2% |
| Monounsaturated | 6.85 | g | 27.4% |
| Polyunsaturated | 1.85 | g | 14.2% |
| Omega-3 | 0.555 | g | Estimate |
| DHA | 24 | mg | 2.7% |
| Omega-6 | 1.295 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.56 | mg |
| Vitamin E | 1.46 | mg |
| Selenium | 16.8 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 55.3 | mcg | 6.1% |
| vitamin B1 | 0.098 | mg | 8.2% |
| vitamin B2 | 0.219 | mg | 16.8% |
| vitamin B3 | 1.18 | mg | 7.4% |
| vitamin B6 | 0.156 | mg | 9.2% |
| vitamin B9 | 49 | mcg | 12.3% |
| vitamin B12 | 0.286 | mcg | 11.9% |
| vitamin C | 4.56 | mg | 5.1% |
| vitamin D | 0.681 (27 IU) | mcg | 4.5% |
| vitamin E | 1.46 | mg | 9.7% |
| vitamin K | 9.26 | mcg | 7.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 45.8 | mg | 4.6% |
| iron | 1.21 | mg | 6.7% |
| magnesium | 21.7 | mg | 5.4% |
| phosphorus | 117 | mg | 16.7% |
| potassium | 267 | mg | 10.3% |
| sodium | 325 | mg | 14.1% |
| zinc | 0.925 | mg | 8.4% |
| copper | 0.139 | mg | 15.4% |
| manganese | 0.183 | mg | 8.0% |
| selenium | 16.8 | mcg | 30.5% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 187 | mg | 26.7% | 124% |
| Isoleucine | 380 | mg | 27.1% | 135% |
| Leucine | 635 | mg | 23.3% | 111% |
| Lysine | 464 | mg | 22.1% | 103% |
| Methionine | 367 | mg | 35.0% | 170% |
| Phenylalanine | 689 | mg | 39.4% | 179% |
| Threonine | 309 | mg | 29.4% | 131% |
| Tryptophan | 101 | mg | 36.1% | 163% |
| Valine | 474 | mg | 26.0% | 126% |
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Recipe
See full recipeIngredients
- Sourdough bread 4 thin slices (120 g)
- Ripe avocados 2 small (200 g flesh)
- Eggs 4 large
- Lemon juice 2 tsp
- Extra-virgin olive oil 2 tsp
- White vinegar 1 tbsp
- Salt to taste
- Black pepper to taste
- Chili flakes to taste
Instructions
- 1
Bring a wide pan of water to a gentle simmer and add the vinegar.
- 2
Halve the avocados, remove the pits and scoop the flesh into a bowl. Mash with a fork, leaving some texture, and season with the lemon juice, salt and pepper.
- 3
Toast the bread until golden and crisp.
- 4
Crack each egg into a small bowl and slide it into the simmering water. Poach for 3-4 minutes, until the whites are set, then lift out with a slotted spoon and drain on paper towel.
- 5
Spread the avocado thickly over the toast.
- 6
Top each slice with a poached egg, drizzle with the olive oil and sprinkle with chili flakes and a pinch of salt.