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Nutrition score

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Avocado & seed toast
Avocado & seed toast
62 Nutrition score
Breakfast 🥄 5 min prep 🔥 3 min cook 👤 1 serving

Creamy smashed avocado on toasted wholegrain bread with a sprinkle of sesame and pumpkin seeds, fresh lemon juice and black pepper.

vegan high healthy fats high fibre
Ingredients (per serving)
Method
  1. 1 Toast the bread until golden.
  2. 2 Halve the avocado and scoop flesh into a bowl. Mash with lemon juice, salt and black pepper.
  3. 3 Spread onto toast.
  4. 4 Sprinkle with sesame seeds and pumpkin seeds.
  5. 5 Add chilli flakes if desired.

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Nutrition per serving
1639 kJ
Energy (kJ)
392 kcal
Energy (kcal)
37.6 g
Carbohydrate
23.4 g
Fat
9.9 g
Protein
8.3 g
Fibre (NSP)
3.2 g
Total Sugars
329 mg
Sodium
0.02 g
Salt
29.9 kcal
Energy (kcal, CoFID)
Micronutrient
Potassium 805 mg
Chloride 586 mg
Phosphorus 262 mg
Calcium 233 mg
Magnesium 98.3 mg
Folate 74.3 µg
Selenium 6 µg
Niacin (B3) 5 mg
Iron 3.2 mg
Zinc 2.1 mg
Pantothenic Acid (B5) 1.9 mg
Vitamin E (alpha-TE) 1.8 mg
Manganese 1.4 mg
Vitamin A (RAE) 1.2 µg
Vitamin C 1.1 mg
Copper 0.505 mg
Vitamin B6 0.495 mg
Thiamin (B1) 0.344 mg
Riboflavin (B2) 0.163 mg
Minerals
Iodine 5.8 µg
Fatty acids
Monounsaturated fat 11.6 g
Polyunsaturated fat (PUFA) 5.1 g
Saturated fat 5 g
Trans fat 0.016 g
Sugars (breakdown)
Fructose 0.458 g
Glucose (dextrose) 0.218 g
Sucrose 0.065 g
Carbohydrate (breakdown)
Starch 33 g
Amino acids
Glutamic acid 0.33 g
Arginine 0.208 g
Aspartic acid 0.156 g
Leucine 0.142 g
Valine 0.099 g
Phenylalanine 0.089 g
Proline 0.087 g
Alanine 0.087 g
Serine 0.087 g
Isoleucine 0.08 g
Glycine 0.078 g
Threonine 0.062 g
Lysine 0.061 g
Tyrosine 0.061 g
Histidine 0.045 g
Methionine 0.038 g
Cysteine 0.031 g
Tryptophan 0.026 g
Phytosterols & stanols
Plant sterols (total) 25 mg
β-Sitosterol 17.5 mg
Campesterol 3.8 mg
Stigmasterol 3.8 mg
Plant stanols (total) 0.3 mg
Carotenoids
Beta-carotene 14.3 µg
Proximate
Water 105 g
Vitamins
Biotin (Vitamin B7) 5.4 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 1.8 g
Omega-3 (Alpha-linolenic acid) 0.969 g
Omega-6 (GLA) 0.008 g
Flavonols
Quercetin 0.921 mg
Kaempferol 0.615 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.