Summary
- Protein 12%
- Carbohydrates 44%
- Fat 44%
100 grams of Avocado Toast contain 191 kcal, 6 g protein, 21.6 g carbohydrates and 9.8 g fat. 1 serving (155 g) has about 296 kcal.
Per 100 g, using the EU nutrition claim thresholds (Regulation 1924/2006).
What Is in Avocado Toast?
Values are calculated from the ingredients of a standard recipe for 4 (631 g of raw ingredients in total).
| Ingredient | Amount | Energy | Share of calories |
|---|---|---|---|
| Whole Wheat Bread | 240 g | 605 kcal | 52% |
| Avocado | 280 g | 448 kcal | 38% |
| Olive Oil | 10 g | 88 kcal | 7.5% |
| Tomato | 80 g | 14 kcal | 1.2% |
| Red Pepper Flakes | 2 g | 6 kcal | 0.5% |
| Lemon Juice | 15 g | 3 kcal | 0.3% |
| Black Pepper | 1 g | 3 kcal | 0.3% |
| Salt | 3 g | 0 kcal | 0% |
3% of the weight is counted as lost to evaporation during cooking.
Avocado Toast Nutrition Facts
| Vitamins | Per 100 g | NRV |
|---|---|---|
| Vitamin A | 15.5 µg | 2% |
| Vitamin C | 7.6 mg | 9% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.4 mg | 20% |
| Vitamin K | 15.2 µg | 20% |
| Vitamin B1 (thiamin) | 0.19 mg | 17% |
| Vitamin B2 (riboflavin) | 0.13 mg | 9% |
| Vitamin B3 (niacin) | 2.7 mg | 17% |
| Vitamin B6 | 0.22 mg | 16% |
| Vitamin B12 | 0 µg | 0% |
| Folate | 56.4 µg | 28% |
| Minerals | Per 100 g | NRV |
|---|---|---|
| Calcium | 71.4 mg | 9% |
| Iron | 1.3 mg | 9% |
| Magnesium | 45 mg | 12% |
| Phosphorus | 111 mg | 16% |
| Potassium | 364 mg | 18% |
| Sodium | 373 mg | 16% |
| Zinc | 1 mg | 10% |
| Copper | 0.19 mg | 19% |
| Manganese | 0.96 mg | 48% |
| Selenium | 10.3 µg | 19% |
| Fat breakdown | Per 100 g |
|---|---|
| Saturated fat | 1.5 g |
| Monounsaturated fat | 5.9 g |
| Polyunsaturated fat | 1.7 g |
| Trans fat | 0.01 g |
| Cholesterol | 0 mg |
NRV: share of the EU adult nutrient reference value provided by 100 g.
Allergens and Diets
- Gluten
- Vegan
- Yes
- Vegetarian
- Yes
- Gluten-free
- No
- Dairy-free
- Yes
Based on the recipe’s ingredients; ready-made and restaurant versions may contain traces.
Data Source
Values are calculated from the dish’s ingredients and weights, using the USDA FoodData Central measurement for each ingredient. Calories and macros are not AI estimates.
Values are averages and vary by recipe, product and portion. Not medical advice.
Frequently Asked Questions
- How many calories are in Avocado Toast?
- 100 grams of Avocado Toast contain 191 kcal. 1 serving (155 g) has about 296 kcal.
- How much protein is in Avocado Toast?
- 100 grams contain 6 g of protein; 12% of its energy comes from protein.
- Is Avocado Toast gluten-free?
- No. It contains a gluten grain (wheat, barley, rye or oats).
- Is Avocado Toast vegan?
- Yes, it contains no animal products.