Avocado toast

Avocado toast is a simple dish consisting of mashed or sliced avocado spread on toasted bread, often seasoned with salt, pepper, lemon juice, or chili flakes. It typically includes ingredients like ripe avocados, crusty bread (such as sourdough), and optional toppings like eggs, tomatoes, or microgreens. The dish has roots in Mexican cuisine but gained widespread popularity in the United States and Australia in the 2010s.

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🍽️ Nutrition at a glance

Avocado toast is high in healthy fats from the avocado, moderate in carbohydrates from the bread, and low in protein unless topped with additions like eggs. It provides key nutrients such as fiber, potassium, vitamins C and E, and monounsaturated fats, with a typical serving ranging from 250 to 400 calories depending on portion size and toppings.

Nutrition breakdown

Calories	280 kcal
Protein	5 g
Carbs	28 g
Fat	18 g
Fiber	9 g
Sugar	2 g
Sodium	350 mg
Potassium	450 mg
Vitamin K	21 mcg
Folate	81 mcg
Vitamin C	7 mg
Vitamin E	2.1 mg
Magnesium	29 mg
Vitamin B6	0.2 mg
Pantothenic Acid	1.0 mg

Per 1 slice (approx. 150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, avocado toast became a symbol of millennial food trends and sparked debates about affordability and lifestyle choices. Nutritionally, it's unique for combining heart-healthy fats with fiber, making it a satisfying option that supports satiety and nutrient absorption.