Avocado Toast with Tomato, Arugula, and Pumpkin Seeds
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Nutrition Facts
Per 145g serving
% Daily Value based on a 2000 kcal diet
Calories
255 kcal
13% DV
Total Fat
16.2g
25% DV
Monounsaturated Fat10.2g
Polyunsaturated Fat2.8g
Saturated Fat2.3g
Total Carbohydrate
24.1g
8% DV
Fiber7.4g
Starch14.0g
Sugars2.7g
Protein
6.8g
14% DV
Plant Protein6.8g
About
A small open-faced toast topped with avocado and arugula, likely dressed with olive oil and seasoned lightly. Moderate in healthy fats and fiber, with relatively low protein.
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 18.0mg | 3% | |
| Vitamin A | 98.0mcg | 11% | |
| Vitamin B1 | 0.2mg | 18% | |
| Vitamin B2 | 0.1mg | 9% | |
| Vitamin B3 | 2.1mg | 13% | |
| Vitamin B5 | 0.9mg | 18% | |
| Vitamin B6 | 0.3mg | 19% | |
| Vitamin B7 | 3.8mcg | 13% | |
| Vitamin B9 | 92.0mcg | 23% | |
| Vitamin C | 13.4mg | 15% | |
| Vitamin E | 2.6mg | 17% | |
| Vitamin K | 46.0mcg | 38% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 54.0mg | 5% | |
| Copper | 260.0mcg | 29% | |
| Iron | 2.1mg | 12% | |
| Magnesium | 58.0mg | 14% | |
| Phosphorus | 118.0mg | 17% | |
| Potassium | 472.0mg | 10% | |
| Selenium | 10.5mcg | 19% | |
| Sodium | 278.0mg | 12% | |
| Zinc | 1.1mg | 10% |
Avocado Toast with Tomato, Arugula, and Pumpkin Seeds
A simple open-faced toast topped with creamy avocado, fresh tomato, peppery arugula, and crunchy pumpkin seeds. It is finished with olive oil, salt, and black pepper for a balanced, light meal.
White bread toast, 35 g
Avocado, 60 g
Arugula, 15 g
Tomato, 20 g
Pumpkin seeds, 8 g
Olive oil, 6 g
Salt, 1 g
Black pepper, 0.5 g
Total: 145.5 g
1. Toast the bread until crisp and lightly golden.
2. Mash or slice the avocado and spread it evenly over the toast.
3. Top with sliced tomato and arugula.
4. Drizzle with olive oil.
5. Sprinkle with pumpkin seeds, salt, and black pepper.
6. Serve immediately.
5 minutes
3 minutes
Use ripe avocado for the best texture. If desired, lightly season the tomato before assembling to enhance flavor.
Ingredients
Total: 145.5 g
Instructions
Prep time
5 minutes
Cook time
3 minutes
Helpful tips
Use ripe avocado for the best texture. If desired, lightly season the tomato before assembling to enhance flavor.
VegetarianMediterraneanBalanced
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