The best avocado toast
This twist on popular avocado toast elevates your breakfast into something to savor all day long.
Nutrition per serving
Protein
29 g
Net Carbs
75 g
Fat
78 g
Calories
1138 kcal
Carb/Fat Profile
Carb Medium
Protein Profile
Protein Low
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Plated Dish
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
1.00
slice
2.00
medium
0.50
piece
2.00
tbsp chopped
2.00
clove
1.00
tablespoon
3.00
tablespoon
1.00
teaspoon
1.00
dash
List of Ingredients
Edit IngredientsInstructions
- Finely chop the onion and garlic, and sauté them in olive oil with salt.
- Mash the avocado and mix in the onion and garlic mixture.
- Toast the bread until firm.
- Spread a thin layer of mayonnaise on the bread and top with the avocado mixture.
- Fry the eggs and place them on top; season with salt and pepper to taste.
Serve with cooked cherry tomatoes and fresh parsley.
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
1138
of 2000.0 kcal
of 2000.0 kcal
57%
of target
of target
-862kcal
remaining
Calorie Composition
Fat
Dominant macro
Dominant macro
|
63%
77.7g |
Fats
|
|
10%
28.6g |
Protein
|
|
27%
74.9g |
Net Carbs
|
▼
Moderate Carb Level
Targets
Water
211 /
3700 g
6%
Fiber
10 /
30 g
34%
Protein
29 /
50 g
57%
Net Carbs
75 /
50 g
150%
Total Fat
78 /
70 g
111%
Sodium
3370 /
2300 mg
147%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Dominant
Dominant
| Animal | vs | Plant |
| 11% | Energy | 89% |
| 38% | Protein | 62% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
7.6 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Lower Omega-6 or Raise Omega-3
Lower Omega-6 or Raise Omega-3
Omega-6
7.8 g
Omega-3
1.0 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 65/100 | High |
 |
Fiber Density Score | 60/100 | High |
 |
Protein Density Score | 34/100 | Medium |
 |
Vitamin Density Score | 79/100 | High |
 |
Mineral Density Score | 85/100 | High |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 1138 kcal |
57%
|
| Protein | 29 g |
57%
|
| Water | 211 g |
6%
|
| Fiber | 10 g |
34%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 0 mg | -- |
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 168 ug |
19%
|
| Vitamin C | 12 mg |
13%
|
| Vitamin E | 10 mg |
64%
|
| Vitamin D | 2 ug |
11%
|
| Vitamin K1 | 70 ug |
58%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 1 mg |
96%
|
| Vitamin B2 | 1 mg |
85%
|
| Vitamin B3 | 9 mg |
53%
|
| Vitamin B5 | 3 mg |
69%
|
| Vitamin B6 | 1 mg |
43%
|
| Vitamin B7 | 0 mcg | -- |
| Vitamin B9 | 320 ug |
80%
|
| Vitamin B12 | 1 ug |
38%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 147 mg |
15%
|
| Chromium | 0 mcg | -- |
| Copper | 0 mg |
48%
|
| Iodine | 348 ug |
232%
|
| Iron | 8 mg |
44%
|
| Manganese | 1 mg |
47%
|
| Magnesium | 87 mg |
22%
|
| Phosphorus | 378 mg |
54%
|
| Potassium | 824 mg |
18%
|
| Selenium | 69 ug |
125%
|
| Sodium | 3370 mg |
147%
|
| Zinc | 3 mg |
30%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 85 g |
27%
|
| Net Carbs | 75 g |
150%
|
| Sugars | 8 g |
17%
|
| Starches | 62 g |
123%
|
| Fiber | 10 g |
34%
|
| Soluble Fiber | 0 g | -- |
| Insoluble Fiber | 0 g | -- |
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 29 g |
57%
|
| Alanine | 1 g |
14%
|
| Arginine † | 1 g |
17%
|
| Aspartic Acid | 1 g |
28%
|
| Cysteine † | 0 g |
48%
|
| Glutamic Acid † | 2 g |
37%
|
| Glycine † | 0 g |
10%
|
| Histidine * | 0 g |
6%
|
| Isoleucine * ^ | 1 g |
13%
|
| Leucine * ^ | 1 g |
22%
|
| Lysine * | 1 g |
18%
|
| Methionine * | 0 g |
60%
|
| Phenylalanine * | 1 g |
14%
|
| Proline † | 1 g |
12%
|
| Serine | 1 g |
19%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
12%
|
| Tryptophan * | 0 g |
21%
|
| Tyrosine † | 1 g |
10%
|
| Valine * ^ | 1 g |
16%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 78 g |
111%
|
| Monounsaturated | 45 g |
227%
|
| Polyunsaturated | 15 g |
75%
|
| Omega-3 | 1 g |
5%
|
| Omega-3 ALA | 1 g |
5%
|
| Omega-3 DHA | 0 g |
0%
|
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 8 g |
39%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 8 g |
39%
|
| Saturated | 13 g |
65%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 367 mg |
122%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 328 mg |
60%
|
| Betaine | 1 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 0 mg | -- |
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |