Recipes · American · Breakfast
Avocado Toast with Egg
One serving has 358 kcal and 13 g protein, and at least a fifth of a woman's daily need of selenium (44%), choline (43%), riboflavin (40%), folate (40%), calcium (38%) and fiber (33%). Ready in 10 minutes.
- Preparation: 5 min
- Cooking: 5 min
- Makes: 1 serving (182 g)
- Difficulty: Easy
- Diets: Dairy-free, Flexitarian, Lacto-Ovo Vegetarian, Vegetarian, Halal, Kosher
- Contains: egg, gluten
Ingredients
- 75 g Avocado, raw
- 50 g Bread, whole grain white
- 50 g Egg, whole, raw
- 5 g Olive oil
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Toast the whole-grain bread slice in a toaster or on a skillet until golden and crisp.
- Cook the Egg Heat olive oil in a non-stick skillet over medium heat. Crack the egg into the skillet and cook until the whites are set and the yolk reaches your preferred doneness (sunny-side-up is recommended).
- Assemble the Toast Spread the mashed avocado evenly over the toasted bread. Place the cooked egg on top of the avocado.
- Add Finishing Touches Sprinkle with optional spices like paprika or chili flakes for an extra kick. Serve immediately while the toast is warm.
- Chef's Notes Variations: Add sliced tomatoes or baby greens for added texture and flavor. Vegan Option: Omit the egg and add roasted chickpeas or tofu slices instead. Serving Suggestion: Pair with a cup of freshly brewed coffee or orange juice for a complete breakfast.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 358 kcal | 17% |
| Carbohydrates | 29.5 g | |
| Water | 113 mL | |
| Fiber | 9.9 g | 33% |
| Protein | 13.2 g | 27% |
| Tryptophan | 0 g | |
| Threonine | 0 g | |
| Isoleucine | 0 g | |
| Leucine | 0.01 g | |
| Lysine | 0 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0 g | |
| Tyrosine | 0 g | |
| Valine | 0.01 g | |
| Histidine | 0 g | |
| Fat | 22.1 g | |
| Monounsaturated | 12.8 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 4.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 206 mg | |
| Calcium | 380 mg | 38% |
| Copper | 0.23 mg | 26% |
| Iron | 3.8 mg | 21% |
| Magnesium | 42 mg | 14% |
| Manganese | 0.13 mg | 7% |
| Phosphorus | 184 mg | 26% |
| Potassium | 507 mg | 11% |
| Selenium | 23.9 µg | 44% |
| Sodium | 683 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.44 mg | 40% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 0.01 mg | 0% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 160 µg | 40% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 182 mg | 43% |
| Vitamin A | 95.5 µg | 14% |
| Vitamin C | 7.5 mg | 10% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.3 mg | 22% |
| Vitamin K | 22.7 µg | 25% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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