Avocado Toast with Arugula and Cherry Tomatoes
Nutrition Facts
Per 165g serving
% Daily Value based on a 2000 kcal diet
Calories
335 kcal
17% DV
Total Fat
20.1g
31% DV
Monounsaturated Fat11.6g
Polyunsaturated Fat4.8g
Saturated Fat2.9g
Total Carbohydrate
31.2g
10% DV
Fiber9.8g
Starch17.1g
Sugars4.3g
Protein
8.5g
17% DV
Plant Protein8.5g
About
A vegetable-forward avocado toast with moderate calories, healthy unsaturated fats, and good fiber. Most calories come from bread, avocado, pumpkin seeds, and a light drizzle of olive oil.
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 21.5mg | 4% | |
| Vitamin A | 78.0mcg | 9% | |
| Vitamin B1 | 0.2mg | 18% | |
| Vitamin B2 | 0.1mg | 11% | |
| Vitamin B3 | 2.9mg | 18% | |
| Vitamin B5 | 1.1mg | 22% | |
| Vitamin B6 | 0.4mg | 25% | |
| Vitamin B7 | 4.8mcg | 16% | |
| Vitamin B9 | 108.0mcg | 27% | |
| Vitamin C | 18.4mg | 20% | |
| Vitamin E | 3.1mg | 21% | |
| Vitamin K | 39.5mcg | 33% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 58.0mg | 6% | |
| Copper | 320.0mcg | 36% | |
| Iron | 2.6mg | 14% | |
| Magnesium | 66.0mg | 16% | |
| Phosphorus | 155.0mg | 22% | |
| Potassium | 560.0mg | 12% | |
| Selenium | 14.0mcg | 25% | |
| Sodium | 360.0mg | 16% | |
| Zinc | 1.5mg | 14% |
Avocado Toast with Arugula and Cherry Tomatoes
A simple open-faced toast topped with creamy avocado, peppery arugula, sweet cherry tomatoes, and crunchy pumpkin seeds. It is a fresh, light breakfast or snack.
White bread, 50 g
Avocado, 60 g
Arugula, 15 g
Cherry tomatoes, 20 g
Pumpkin seeds, 10 g
Olive oil, 8 g
Sea salt, 1 g
Black pepper, 1 g
Total: 165 g
1. Toast the white bread until golden.
2. Mash or slice the avocado and spread it over the toast.
3. Top with arugula and halved cherry tomatoes.
4. Sprinkle with pumpkin seeds, sea salt, and black pepper.
5. Drizzle with olive oil and serve immediately.
Prep time: 5 minutes
Cook time: 2 minutes
Use ripe avocado for the best texture.
Add the salt just before serving to keep the toast crisp.
For extra flavor, lightly toast the pumpkin seeds before topping.
Ingredients
Total: 165 g
Instructions
Prep time and cook time
Helpful tips
VegetarianMediterraneanBalanced
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