Avocado Toast
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Nutrition Facts
Per 175g serving
% Daily Value based on a 2000 kcal diet
Calories
355 kcal
18% DV
Total Fat
21.3g
33% DV
Monounsaturated Fat12.4g
Polyunsaturated Fat4.8g
Saturated Fat3.4g
Total Carbohydrate
34.2g
11% DV
Fiber9.8g
Starch20.5g
Sugars3.9g
Protein
9.5g
19% DV
Plant Protein9.5g
About
A moderate-calorie avocado toast made with thick white bread and topped with mashed avocado, arugula, cherry tomatoes, pumpkin seeds, olive oil, salt, and pepper. It provides mostly unsaturated fats, moderate carbohydrates, and good fiber.
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 24.0mg | 4% | |
| Vitamin A | 78.0mcg | 9% | |
| Vitamin B1 | 0.3mg | 27% | |
| Vitamin B2 | 0.2mg | 14% | |
| Vitamin B3 | 3.4mg | 21% | |
| Vitamin B5 | 1.1mg | 22% | |
| Vitamin B6 | 0.4mg | 25% | |
| Vitamin B7 | 5.8mcg | 19% | |
| Vitamin B9 | 118.0mcg | 30% | |
| Vitamin C | 18.4mg | 20% | |
| Vitamin E | 3.1mg | 21% | |
| Vitamin K | 42.0mcg | 35% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 74.0mg | 7% | |
| Copper | 410.0mcg | 46% | |
| Iron | 2.9mg | 16% | |
| Magnesium | 88.0mg | 21% | |
| Phosphorus | 182.0mg | 26% | |
| Potassium | 612.0mg | 13% | |
| Selenium | 16.0mcg | 29% | |
| Sodium | 412.0mg | 18% | |
| Zinc | 1.7mg | 15% |
Avocado Toast
A classic avocado toast topped with peppery arugula, cherry tomatoes, and pumpkin seeds. Simple, fresh, and balanced on crisp white bread.
White bread 50 g
Avocado 70 g
Arugula 15 g
Cherry tomatoes 20 g
Pumpkin seeds 10 g
Olive oil 7 g
Black pepper 2 g
Sea salt 1 g
Total: 175 g
1. Toast the white bread until golden and crisp.
2. Mash or slice the avocado, then spread it evenly 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.
5 minutes
3 minutes
Use ripe avocado for the best texture.
Toast the bread well so it holds the toppings.
Add the salt and olive oil just before serving to keep the toast from getting soggy.
Ingredients
Total: 175 g
Instructions
Prep time
5 minutes
Cook time
3 minutes
Helpful tips
VegetarianMediterraneanBalanced
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