Avocado Toast Nutrition Facts: Calories, Macros & Health Benefits
Summary: Avocado Toast contains 196 calories, 9.2g protein, 15.5g carbs, and 11.8g fat per one piece (220g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (220g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 196 kcal | 10% |
| Protein | 9.2g | 18% |
| Carbohydrates | 15.5g | 6% |
| Total Fat | 11.8g | 15% |
| Fiber | 3.5g | 12% |
| Sugar | 2.0g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 125.0mg | 42% |
| Sodium | 280.0mg | 12% |
| Potassium | 4.5mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 340.0mg | 1889% |
| Magnesium | 1.2mg | 0% |
| Zinc | 145.0mg | 1318% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.22mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 52.0mcg | 13% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 0.45mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Avocado Toast Good for You?
Avocado Toast provides 196 calories per one piece (220g) with 9.2g protein, 15.5g carbohydrates, and 11.8g fat. It is a source of saturated fat (14% dv), cholesterol (42% dv), sodium (12% dv).
Popular brunch dish combining healthy fats from avocado with protein from scrambled eggs on toasted bread
Key Health Benefits of Avocado Toast
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (42% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1318% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.2g protein per serving to support satiety and muscle maintenance.
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 196 calories per one piece (220g).
How much protein is in avocado toast?
Avocado Toast provides 9.2g of protein per one piece (220g).
How many carbs are in avocado toast?
Avocado Toast has 15.5g of carbohydrates per one piece (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.