Two toasts, half a ripe avocado and a tablespoon of cream cheese, sounds like the dream breakfast for many, the question is, is this considered a healthy meal? The answer may be in the calories it involves.
The problem with calculating the calories of an avocado toast is that although it is easy to clarify the calories provided by the latter, this does not happen with bread, since it is a food whose energy contribution depends on its own composition and the portion to be eaten. which is referenced.
On average, a 24 gr portion of bread with 50 gr of avocado is equivalent to 139 kcal , due to the 70 kcal and 69 kcal they offer respectively. Of course, this value will vary considerably depending on the type of bread chosen, since, for example, a slice of sliced bread represents 32 kcal.
If to this are added the caloric impacts of other ingredients such as spreadable cheese, jam or fruits that usually accompany avocado toast, the amount of calories will increase.
How to calculate the calories of an avocado toast?
The first step to find out how many calories an avocado toast has is to consider that the latter provides 138 kcal per 100 gr, in addition to the fact that a 25 gr toast regularly equals 65 kcal.
Accordingly, a toast of 25 gr and 100 gr of avocado covers the consumption of 203 kcal , of which it is:
- Fat: 8.63 gr equivalent to 9%
- Saturated fat: 1,252 gr equivalent to 5%
- Monounsaturated fat: 5,773 gr
- Polyunsaturated fat: 1,069 gr
- Carbohydrates: 25.46 gr equivalent to 7%
- Sugar: 3.11 gr equivalent to 3%
- Fiber: 9.4 g equivalent to 12%
- Salt: 0.42 gr equivalent to 5%
- Potassium: 286 mg equivalent to 11%
These values are based on a 2,000-calorie diet and are subject to change depending on the type of toast with which the avocado is combined and/or if other ingredients are added.
For example, a tablespoon of low-calorie spreadable cheese adds 71 kcal, while a serving of strawberry adds 18 kcal; The key to a balanced breakfast is not only counting the caloric intake, but also the nutritional level and daily requirements of each person according to their lifestyle.