Avocado Toast Nutrition Facts: Calories, Macros & Health Benefits
Summary: Avocado Toast contains 185 calories, 4.8g protein, 20.5g carbs, and 10.2g fat per 2 pieces (220g). It is a source of sodium, iron, zinc.
Nutrition Facts — 2 pieces (220g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 4.8g | 10% |
| Carbohydrates | 20.5g | 7% |
| Total Fat | 10.2g | 13% |
| Fiber | 4.5g | 16% |
| Sugar | 3.2g | -- |
| Saturated Fat | 1.5g | 8% |
| Sodium | 380.0mg | 17% |
| Potassium | 8.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 320.0mg | 1778% |
| Magnesium | 0.90mg | 0% |
| Zinc | 75.0mg | 682% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 45.0mcg | 11% |
| Vitamin E | 1.8mg | 12% |
| Phosphorus | 18.0mg | 1% |
Is Avocado Toast Good for You?
Avocado Toast provides 185 calories per 2 pieces (220g) with 4.8g protein, 20.5g carbohydrates, and 10.2g fat. It is a source of sodium (17% dv), iron (1778% dv), zinc (682% dv).
Toasted bread topped with mashed avocado and assorted house-pickled vegetables such as radish, onion, and carrots, offering a tangy and fresh flavor profile.
Key Health Benefits of Avocado Toast
- Sodium (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1778% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (682% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (106% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (11% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Avocado Toast Nutrition with Gram
Use Gram to log avocado toast and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in avocado toast?
Avocado Toast contains 185 calories per 2 pieces (220g).
How much protein is in avocado toast?
Avocado Toast provides 4.8g of protein per 2 pieces (220g).
How many carbs are in avocado toast?
Avocado Toast has 20.5g of carbohydrates per 2 pieces (220g).
Is avocado toast good for tracking nutrition?
Yes. Avocado Toast can be logged by calories, macros, and micronutrients in the Gram app.
How should I use avocado toast in a meal plan?
Use Avocado Toast as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track avocado toast and thousands of other foods with the Gram app.