Recipes · Australian · Breakfast
Avocado Toast (Smashed Avo)
One serving has 418 kcal and 11 g protein, and at least a fifth of a woman's daily need of thiamin (48%), riboflavin (48%), folate (42%), pantothenic acid (38%), selenium (36%) and niacin (36%). Ready in 8 minutes.
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- Preparation: 5 min
- Cooking: 3 min
- Makes: 1 serving (186 g)
- Difficulty: Easy
- Diets: Vegetarian
- Contains: dairy, gluten
Ingredients
- 60 g Bread, French (baguette)
- 100 g Avocado, raw
- 5 g Lemon juice
- 5 g Olive oil
- 0.5 g Salt
- 0.3 g Black pepper
- 0.5 g Chilies, dried red
- 15 g Feta cheese
Method
- Toast the slice of sourdough (or other crusty bread) until crisp and golden.
- Scoop the avocado into a bowl, add the lemon juice, salt and pepper, and mash roughly with a fork.
- Spread the smashed avocado thickly over the toast.
- Drizzle with the olive oil and scatter over the chili flakes and crumbled feta.
- Serve straight away while the toast is still warm and crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 418 kcal | 20% |
| Carbohydrates | 41.2 g | |
| Water | 105 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 10.6 g | 22% |
| Tryptophan | 0.06 g | |
| Threonine | 0.17 g | |
| Isoleucine | 0.21 g | |
| Leucine | 0.36 g | |
| Lysine | 0.31 g | |
| Methionine | 0.09 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.2 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.27 g | |
| Histidine | 0.11 g | |
| Fat | 25.1 g | |
| Monounsaturated | 14.4 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 5.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 13.3 mg | |
| Calcium | 120 mg | 12% |
| Copper | 0.27 mg | 30% |
| Iron | 3.1 mg | 18% |
| Magnesium | 52.3 mg | 17% |
| Manganese | 0.54 mg | 30% |
| Phosphorus | 169 mg | 24% |
| Potassium | 605 mg | 13% |
| Selenium | 19.9 µg | 36% |
| Sodium | 735 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.53 mg | 48% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 5 mg | 36% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 169 µg | 42% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 22 mg | 5% |
| Vitamin A | 32.5 µg | 5% |
| Vitamin C | 10.9 mg | 15% |
| Vitamin D (D2 + D3) | 2.4 IU | 0% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 25.7 µg | 29% |
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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