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Avocado Toast + scrambled egg whites

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Bread, whole wheat, toasted	1 medium or regular slice	33 g	92
2	Avocados, California, raw	0.5 fruit, without skin and seed	68 g	114
3	Seeds, dried, whole, sesame seeds	0.1515151515 tbsp	1.36 g	7.8
4	Egg white omelet, scrambled, or fried, no added fat	3 egg white	99 g	51
5	Milk, low fat (1%)	0.0625 cup	15.25 g	6.6
6	Shredded mild cheddar cheese by BORDEN	0.25 cup	28 g	110

Summary
Number of servings	1
Weight of ingredients	245 g
Final weight ⓘ
Serving size	245 g

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Avocado Toast + scrambled egg whites

Nutrition Facts

Portion Size	245 g

Amount Per Portion	382
Calories

% Daily Value *

Total Fat 22g	28 %

Saturated Fat 7.9g	40 %

Cholesterol 31mg	10 %

Sodium 626mg	27 %

Total Carbohydrate 26g	9 %

Dietary Fiber 7g	25 %

Sugar 3.3g

Protein 24g	48 %

Vitamin D 0.2mcg **	1 %

Calcium 307mg	24 %

Iron 1.6mg	9 %

Potassium 628mg **	13 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Badges: low carb

Calories by source

Fat (53.00%)

Protein (26.00%)

Carbs (21.00%)

Avocado Toast + scrambled egg whites nutrition facts and analysis per 245 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	13.61 mcg	2 %
Carotene, alpha	16.32 mcg
Carotene, beta	43.72 mcg
Cryptoxanthin, beta	18.36 mcg
Lutein + zeaxanthin	214.31 mcg
Lycopene	0 mcg
Retinol	8.85 mcg
Thiamin [Vitamin B1]	0.188 mg	16 %
Riboflavin [Vitamin B2]	0.547 mg	42 %
Niacin [Vitamin B3]	3.078 mg	19 %
Pantothenic acid [Vitamin B5]	0.996 mg	20 %
Vitamin B6	0.298 mg	18 %
Vitamin B12 [Cobalamin]	0.16 mcg	7 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	77.98 mcg	19 %
Folate, food	77.98 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	6 mg	7 %
Vitamin D	0.17 mcg	1 %
Vitamin E (alpha-tocopherol)	1.53 mg	10 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.53 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0.01 mg
Tocopherol, gamma	0.22 mg
Tocotrienol, alpha	0.01 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0 mg
Vitamin K	17.1 mcg	14 %
Vitamin K1 [Phylloquinone]	17.1 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.5 mg
Choline	23.5 mg	4 %

Minerals
Nutrient	Amount	DV
Calcium	307.27 mg	24 %
Copper	0.28 mg	31 %
Iron	1.62 mg	9 %
Magnesium	65.28 mg	16 %
Manganese	0.135 mg	6 %
Phosphorus	152.75 mg	12 %
Potassium	627.51 mg	13 %
Selenium	28.05 mcg	51 %
Sodium	625.86 mg	27 %
Zinc	1.31 mg	12 %

Proteins and Amino acids
Protein by amino acid Aspartic acid (0.70%) Glutamic acid (1.00%) Leucine (0.50%) Unspecified (93.70%)
Nutrient	Amount	DV
Protein	24.11 g	48 %
Alanine	0.085 g
Arginine	0.095 g
Aspartic acid	0.18 g
Cystine	0.023 g
Glutamic acid	0.246 g
Glycine	0.086 g
Histidine	0.04 g	3 %
Isoleucine	0.066 g	4 %
Leucine	0.115 g	3 %
Lysine	0.096 g	3 %
Methionine	0.033 g
Phenylalanine	0.078 g
Proline	0.076 g
Serine	0.089 g
Threonine	0.059 g	4 %
Tryptophan	0.022 g	5 %
Tyrosine	0.043 g
Valine	0.084 g	4 %
Phenylalanine + Tyrosine	0.121 g	4 %
Methionine + Cysteine	0.056 g	4 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	25.95 g	9 %
Fiber	6.96 g	25 %
Starch	0.07 g
Sugars	3.26 g
Fructose	0.05 g
Galactose	0.05 g
Glucose	0.05 g
Lactose	0 g
Maltose	0 g
Sucrose	0.04 g
Net carbs	18.99 g

Fats and Fatty Acids

Fatty acid by type

Saturated (46.00%)

Monounsaturated (42.00%)

Polyunsaturated (12.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.08 g	0.01 g	0.12

Nutrient

Amount

28 %

39 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Eicosadienoic acid

Sterols
Nutrient	Amount	DV
Beta-sitosterol	51.68 mg
Campesterol	3.4 mg
Cholesterol	30.72 mg	10 %
Phytosterols	9.74 mg
Stigmasterol	1.36 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	1.19 g
Caffeine	0 mg
Theobromine	0 mg
Water	158.87 g

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Avocado Toast + scrambled egg whites recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Avocado Toast + scrambled egg whites

Avocado Toast + scrambled egg whites

Calories by source

Avocado Toast + scrambled egg whites nutrition facts and analysis per 245 g

Protein by amino acid

Fatty acid by type