Avocado Toast Nutrition Facts: Calories, Macros & Health Benefits
Summary: Avocado Toast contains 215 calories, 10.2g protein, 16.5g carbs, and 12.5g fat per 2 pieces (230g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 pieces (230g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 215 kcal | 11% |
| Protein | 10.2g | 20% |
| Carbohydrates | 16.5g | 6% |
| Total Fat | 12.5g | 16% |
| Fiber | 3.8g | 14% |
| Sugar | 1.5g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 28.0mg | 9% |
| Sodium | 420.0mg | 18% |
| Potassium | 5.0mg | 0% |
| Calcium | 35.0mg | 3% |
| Iron | 360.0mg | 2000% |
| Magnesium | 1.1mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.14mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.28mcg | 12% |
| Folate | 38.0mcg | 10% |
| Vitamin E | 1.9mg | 13% |
| Vitamin K | 2.8mcg | 2% |
| Phosphorus | 25.0mg | 2% |
Is Avocado Toast Good for You?
Avocado Toast provides 215 calories per 2 pieces (230g) with 10.2g protein, 16.5g carbohydrates, and 12.5g fat. It is a source of saturated fat (10% dv), sodium (18% dv), iron (2000% dv).
Toasted bread topped with mashed avocado and house-smoked trout, providing a rich source of omega-3 fatty acids and protein with a smoky flavor.
Key Health Benefits of Avocado Toast
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (206% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 10.2g 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 215 calories per 2 pieces (230g).
How much protein is in avocado toast?
Avocado Toast provides 10.2g of protein per 2 pieces (230g).
How many carbs are in avocado toast?
Avocado Toast has 16.5g of carbohydrates per 2 pieces (230g).
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.