Pumpernickel toast with avocado and a poached egg
Pumpernickel toast with avocado and a poached egg is a modern, wholesome dish featuring a slice of dense, dark German pumpernickel bread topped with creamy mashed or sliced avocado and a perfectly poached egg. It typically includes a sprinkle of salt, pepper, and sometimes red pepper flakes or microgreens for added flavor and texture. While the components have European roots, the combination is a popular contemporary breakfast or brunch item found in cafes worldwide.
🍽️ Nutrition at a glance
This dish is well-balanced, providing a good mix of complex carbohydrates from the pumpernickel, healthy fats from the avocado, and high-quality protein from the egg. It is rich in fiber, B vitamins, and essential minerals like potassium and magnesium, with a rough calorie estimate of around 350-450 kcal per serving.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 12 g |
| Carbs | 28 g |
| Fat | 26 g |
| Fiber | 9 g |
| Sugar | 2 g |
| Sodium | 420 mg |
| Potassium | 450 mg |
| Folate | 90 mcg |
| Vitamin K | 15 mcg |
| Vitamin B12 | 0.6 mcg |
| Iron | 2 mg |
| Magnesium | 45 mg |
| Phosphorus | 120 mg |
| Selenium | 10 mcg |
Per 1 slice pumpernickel toast (50g) with 1/2 avocado (75g) and 1 large poached egg (50g) · estimated, varies by recipe
💡 What's interesting
Pumpernickel bread is a traditional German rye bread with a low glycemic index, making it a slower-digesting carb choice. The combination of avocado's monounsaturated fats with the egg's protein creates a satisfying meal that can help promote satiety and stable energy levels.
