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Nutrition score

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Avocado & cherry tomato rye toast
Avocado & cherry tomato rye toast
58 Nutrition score
Breakfast 🥄 8 min prep 🔥 3 min cook 👤 1 serving

Smashed avocado on wholegrain bread with halved cherry tomatoes, nigella seeds and a squeeze of lemon. Ready in under 10 minutes.

vegan high healthy fats quick
Ingredients (per serving)
Method
  1. 1 Toast the bread until golden and crisp.
  2. 2 Mash avocado with lemon juice, salt and black pepper.
  3. 3 Spread onto toast.
  4. 4 Top with halved cherry tomatoes and nigella seeds.

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Nutrition per serving
1559 kJ
Energy (kJ)
372 kcal
Energy (kcal)
39.7 g
Carbohydrate
20.5 g
Fat
9.6 g
Protein
7.5 g
Fibre (NSP)
6.1 g
Total Sugars
330 mg
Sodium
0.03 g
Salt
Micronutrient
Potassium 975 mg
Chloride 661 mg
Phosphorus 207 mg
Calcium 176 mg
Folate 86.2 µg
Magnesium 72.6 mg
Vitamin A (RAE) 32 µg
Vitamin C 13 mg
Niacin (B3) 4.7 mg
Selenium 3.2 µg
Iron 2.5 mg
Vitamin E (alpha-TE) 2.4 mg
Pantothenic Acid (B5) 1.9 mg
Zinc 1.8 mg
Manganese 1.3 mg
Vitamin B6 0.484 mg
Copper 0.426 mg
Thiamin (B1) 0.306 mg
Riboflavin (B2) 0.162 mg
Minerals
Iodine 7.4 µg
Fatty acids
Monounsaturated fat 10.8 g
Saturated fat 4.6 g
Polyunsaturated fat (PUFA) 3.4 g
Trans fat 0.016 g
Sugars (breakdown)
Fructose 2 g
Glucose (dextrose) 1.5 g
Carbohydrate (breakdown)
Starch 31 g
Amino acids
Glutamic acid 0.247 g
Aspartic acid 0.14 g
Arginine 0.128 g
Leucine 0.106 g
Valine 0.081 g
Lysine 0.075 g
Phenylalanine 0.072 g
Alanine 0.067 g
Serine 0.067 g
Isoleucine 0.065 g
Proline 0.058 g
Threonine 0.056 g
Glycine 0.055 g
Tyrosine 0.048 g
Histidine 0.034 g
Methionine 0.03 g
Cysteine 0.02 g
Tryptophan 0.02 g
Phytosterols & stanols
Plant sterols (total) 3 mg
β-Sitosterol 2.1 mg
Campesterol 0.45 mg
Stigmasterol 0.45 mg
Carotenoids
Lycopene 2800 µg
Beta-carotene 384 µg
Proximate
Water 178 g
Vitamins
Biotin (Vitamin B7) 6.2 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.946 g
Omega-3 (Alpha-linolenic acid) 0.118 g
Flavonols
Quercetin 0.024 mg
Flavanones
Naringenin 2.6 mg

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