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Is Avocado Toast Healthy?

Nowadays, walking into your favorite brunch restaurant and finding avocado toast on the menu may come as no surprise! In fact, you may find that some of your favorite food bloggers and nutrition gurus can’t stop raving about how much they love avocado toast. This makes sense, when you consider all the nutritious benefits you can gain from indulging in some variation of this delicious meal we’ve all come to love.

Naked Toasty from ToastySF

"Food bloggers and nutrition gurus can't stop raving about how much they love avocado toast."

Health Benefits

You’re probably here because you’re wondering, “Is avocado toast healthy?” And in simple terms the answer is, yes- it definitely can be! If you take a look at some of the common ingredients that are used to make avocado toast, such as sourdough bread, avocado, or egg, you will find that these simple ingredients alone can add a lot of nutritional value to your day to day diet.


Aside from being so rich in flavor, you’ll be happy to know that avocados also hold a lot of nutritional value. In fact, avocados have become increasingly popular among health-conscious consumers. To start off, avocados are packed with many healthy fats also known as “fatty acids,” specifically oleic acids, which are crucial in any healthy diet and help reduce inflammation.

Avocados are also rich in potassium--even more so than bananas, which many people aren’t aware of when looking into ways of implementing this nutrient into their diet.

Avocados are also packed with antioxidants, such as lutein and zeaxanthin that can help maintain your eye health over time. Considering this is only one of many ingredients you will be adding to your avocado toast, you can only begin to imagine all the health benefits you can receive from this delectable meal.

Avocados from Toasty SF

"Avocados have become increasingly popular among health-conscious consumers."

More amazing nutrients you will gain from avocados:

Vitamin K

Vitamin C

Vitamin B5

Vitamin B6

Vitamin E


Sourdough Bread

Another fun fact you may not know is that sourdough bread is known to be one of the healthiest choices of bread out there. The fermentation process of sourdough bread is unique; it breaks down a portion of the gluten, which in turn makes it a lot easier to digest, making it the bread of choice for those with gluten intolerances.

And if that wasn’t reason enough to want to make your avocado toast on some sourdough bread, studies have also indicated that peptides found in sourdough bread can decrease signs of aging and lower your risk of certain types of cancer.

Sourdough Bread

"Peptides found in sourdough bread can decrease signs of aging and can lower your risk of certain types of cancer."

More amazing nutrients in sourdough bread:





Vitamin A

Vitamin C


Eggs contain a whole lot of nutrients, it’s hard to figure out where to begin. Simply put, eggs hold a little bit of every single nutrient that you need. Some of these nutrients include choline, a nutrient needed to form the membranes that surround your body’s cells.

Eggs are also high in omega-3 fatty acids, which are known to reduce blood levels of triglycerides that can help reduce the risk of heart disease. By adding an egg to your avocado toast, you can easily implement these nutrients to your diet.

Eggy Toasty taken by Nomtastic Foods

More amazing nutrients in eggs:

Vitamin A


Vitamin B5

Vitamin B2



Healthy Toppings Are Endless

There is so much versatility in the way that you can prepare, serve, and enjoy your own avocado toast. As avocado toast has become increasingly more popular, avocado lovers have created a wide array of different avocado toast variations, which can include ingredients that hold the right nutrients for you!

"Avocado toast variations can include ingredients that hold the right nutrients for you!"

Here is a quick list of healthy, yet delicious toppings that you can add to your avocado toast:


Cherry Tomatoes

Smoked Salmon

Mozzarella Cheese

Feta Cheese



Besides being a quick and easy meal to prepare, the numerous variations of avocado toast allows you to customize the ingredients to suit your taste palette and nutritional needs. For someone looking to increase their protein intake, adding something like smoked salmon or prosciutto (which contains 8 to 9 grams of protein), can be the perfect topping for your avocado toast.

For people wanting to integrate more vegetables into their diet, veggies like cherry tomatoes, onion or spinach, are perfect toppings that can easily be added to your avocado toast. And of course, if you have a sweet tooth, but want to make sure you’re maintaining a healthy diet, topping fruits such as bananas or strawberries to your avocado toast is a great way of incorporating all the healthy nutrients that these fruits provide, like fiber, potassium and vitamin C.

Final Thoughts

Seeing that avocado toast can hold so many tasty yet nutritious ingredients, makes you realize that without a doubt, it can be a great meal to add into a healthy diet. We also like to think of avocado toast as a very inclusive meal. If you’re vegan, you can make sure that your version of avocado toast only contains plant based ingredients. Pescatarians can select ingredients like smoked salmon. And if you like things simple, you can simply throw some avocado on toast with no extra toppings, and call it a day. There's no going wrong with what you decide to add.

Avocado Toast on Sourdough Bread

"We also like to think of Avocado Toast as a very inclusive meal.... There's no going wrong with what you decide to add."

Regardless of what array of ingredients you choose to add to your avocado toast, make sure it’s all in moderation just like you would do with anything else. But more importantly have fun making the version you love, enjoy it, and STAY TOASTY!

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Debates over whether avocado toast is truly healthy continue to swirl among health enthusiasts. While avocados offer heart-healthy fats and essential nutrients, the calorie content of this trendy dish can escalate when paired with high-calorie bread and toppings. Yet, its nutrient density and potential health benefits, like improved cholesterol levels and satiety, remain noteworthy. With varying perspectives on its nutritional value, seeking expert advice, like that offered by Border Free Health - Online medical store can illuminate the path to informed dietary choices.

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