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Are Avocado Toasts Healthy?

Updated: Aug 20

Avocado toast have come to stay, they are so trendy and instagramable that #avocadotoast has over 1.6 million posts on Instagram! So why are these babes so desirable? On one hand they can be made vegan, gluten-free and even paleo (with the right bread), on the other hand they make the perfect instagram post. Plus, they are considered healthy and yet ever-so-slightly indulgent. But are these God given presents really healthy? Let’s find out!



Naked Toasty by Toasty



“Avocado toast have come to stay, they are so trendy and instagramable that #avocadotoast has over 1.6 million posts on Instagram!”



If you made it all the way here, that means that, like us, you are an avocado toast lover! Don’t worry we won’t judge you. Can a brunch even really be called “brunch” if avocado toast isn’t on the table? And let’s be honest, even though you can make it in your own kitchen, half of the fun comes from ordering it at a trendy brunch spot, like Toasty, with your besties.



Brunch at Toasty by Blond_Voyage_Nashville



“And let’s be honest, even though you can make it in your own kitchen, half of the fun comes from ordering it at a trendy brunch spot.”



So the big question is “Are Avocado Toasts Healthy”? In short, YES! Thankfully the answer was yes cause we were about to cry! However, just like Oscar Wild said “Everything in moderation, even moderation”. Let’s dig a bit deeper into why?


Avocado Toasts by Toasty



“Everything in moderation, even moderation”

Oscar Wild



The average avocado toast is just short of 300 calories, 290 calories to be exact, of which we have 30g of carbs, 8g of fiber, 8g of protein, 16g of fat and 415mg of sodium. Let’s start by breaking down our favorite meal:


Bread: Let’s talk toast, the base component of our favorite meal. Our personal favorite bread is artisan sourdough bread, which we source from our local bakery daily, and aside from being extremely tasty, it is one of the healthiest bread options.



Sourdough Bread by Joy


You might ask why is it healthier? Sourdough bread uses one of the oldest forms of grain fermentation, instead of using the conventional baker’s yeast, it relies on wild yeast and lactic acid bacteria (yes, the same one found in yogurt & kefir) to leaven. Lactic acid bacterias has a lot of health benefits including improved digestion, read more about it here.



“Our personal favorite bread is artisan sourdough bread, which we source from our local bakery daily, and aside from being extremely tasty, it is one of the healthiest bread options”.



Avocado: The main star of the show and the most popular fruit (yes, it’s technically a fruit), it’s not only tasty and totally instagram-worthy, but good for your heart (that’s to the healthy fats), has anti-inflammatory benefits and consumption is often linked to longevity and vitality.


Avocados by PickPik


However, healthy doesn’t mean “free foods”. Avocados are highly caloric, this is why we stick to ½ avocado for our avocado toast (about 115 calories). We know it’s hard to eat avocado in moderation, but stick to good portioning and enjoy the health benefits of avocado without adding extra calories to your day!


Condiments: Our avocado toasts are condiments with salt, pepper & lemon. Just the right amount of them, to add the perfect flavor to your crunch brunch meal! Be especially careful with salt, since consuming excess sodium can increase blood pressure, since our bodies will hold excess fluid in the body, which can lead to risk of stroke, heart failure, stomach cancer, osteoporosis or kidney diseases (Source: Live Science)


Salt by Pikist


Proteins: You can add your favorite protein to your toast as well, the classic toppings are eggs and lox. Our favorite is our Salmon Toasty, since smoked salmon is not only delicious, but it’s packed with high quality protein, essential omega-3 fats, vitamins and minerals. However, keep in mind that salmon is a high calorie food, so moderation is also important; just 3oz of smoked salmon has 100 calories.


Smoked Salmon by Toasty



“Smoked salmon is not only delicious, but it’s packed with high quality protein, essential omega-3 fats, vitamins and minerals”.



In short, YES avocado toasts are healthy, but make sure to keep an eye on your portioning, and like our friend Oscar Wild, “Everything is good in moderation, even moderation”. So enjoy your avocado toast, save the other half of the avocado for your next one, and get all the nutritional value it has to offer: healthy fats, good bacteria, high-quality protein, and vitamins and minerals.



Veggie Toasty by Toasty



“Pro-tip: Add your favorite veggies, they are almost calorie-free, so you can add as much as you want!”



Pro-tip: Add your favorite veggies, they are almost calorie-free, so you can add as much as you want! A perfect example of this is our Veggie Toasty, which is loaded with delicious veggies, dah! Let’s describe it, a perfectly crunchy artisan sourdough bread, topped with half an avocado (previously smashed with lemon and salt), topped with cucumber and tomatoes (add a lot, almost no calories here), plus one of our most popular proteins, feta cheese, and drizzled with our signature balsamic glaze…. Did we just make you hungry?


We hope you enjoyed this article and your mouth is as watery as ours, don’t forget to visit us at 2760 Octavia St, San Francisco, CA 94123 when you are in the neighborhood. You can enjoy our delicious avocado toasts al fresco, while pairing it with your favorite coffee. Oh yes, we serve delicious Sightglass Coffee; so let our Latte Artists delight you with their perfect craft lattes and cappuccinos.




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