Avocado on Toast Nutrition: A Heart-Healthy and Satisfying Meal

This article explores avocado on toast nutrition in depth—highlighting its heart-healthy fats, fiber-rich profile, essential vitamins like K and E, and how it supports weight control, digestion, and blood sugar balance. Learn how to enhance this versatile meal with protein-rich toppings, colorful vegetables, and flavor-boosting extras. With smart variations and simple ingredients, avocado toast becomes a powerful part of your daily wellness routine.

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Prep Time 5

Cook Time 2

Total Time 7

Servings: 1

Course: Breakfast, Light Lunch, Snack

Cuisine: American, Health-Conscious, Vegetarian

Calories: 250

Ingredients Method Nutrition Notes

Ingredients

1 slice whole grain or multigrain bread1/2 ripe avocadoPinch of sea saltA squeeze of lemon juiceOptional toppings:1 poached egg1 tbsp hemp seedsSliced tomato or baby spinachRed pepper flakes or everything bagel seasoning

Method

Toast the slice of bread until it reaches your desired crispness.
Cut the avocado in half and scoop one half into a small bowl.
Mash the avocado with a fork, then mix in sea salt and lemon juice.
Spread the mashed avocado evenly onto the toasted bread.
Add your favorite toppings such as a poached egg, fresh greens, or a sprinkle of seeds.
Serve immediately while warm and enjoy a nutrient-packed meal

Nutrition

Serving: 1sliceCalories: 250kcalCarbohydrates: 18gProtein: 4gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gSodium: 180mgPotassium: 487mgFiber: 7gSugar: 1gVitamin A: 180IUVitamin C: 8mgCalcium: 30mgIron: 1mg

Notes

For extra protein, top with a poached or fried egg.
Swap in gluten-free bread if needed.
Store leftover avocado with lemon juice in an airtight container to prevent browning.
Customize toppings based on your dietary needs—add tomatoes for more vitamin C or spinach for added iron.

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