Avocado Toast with Poached Egg
Trendy brunch staple combining creamy avocado with perfectly poached egg on crusty toast.
Adjust Servings
Macronutrient Breakdown
Ingredients
- whole grain bread
- ripe avocado
- egg
- lime juice
- red pepper flakes
- salt
- pepper
Instructions
- 1
Toast bread until golden.
- 2
Mash avocado with lime and seasonings.
- 3
Poach egg in simmering water for 3-4 minutes.
- 4
Spread avocado on toast, top with egg.
Nutrition Facts
About Avocado Toast with Poached Egg
Trendy brunch staple combining creamy avocado with perfectly poached egg on crusty toast.
This breakfast recipe provides a moderate amount of protein with 380 calories per serving. With 8g of fiber, it supports digestive health and helps you feel full longer.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 10 minutes.
Track Your Nutrition
Use our free calculators to plan your meals and reach your health goals.
Methodology & Nutrition Data Sources — Avocado Toast with Poached Egg
How we calculate Avocado Toast with Poached Egg nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (380 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (16g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (32g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (22g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (8g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Avocado Toast with Poached Egg?
Avocado Toast with Poached Egg contains approximately 380 calories per serving, making it a moderate option for a healthy meal.
Is Avocado Toast with Poached Egg good for weight loss?
Yes, Avocado Toast with Poached Egg can be part of a weight loss diet. With 380 calories and 16g of protein per serving, it helps keep you satisfied.
How much protein does Avocado Toast with Poached Egg have?
Avocado Toast with Poached Egg provides 16g of protein per serving, which is good for supporting muscle maintenance and satiety.
How long does it take to make Avocado Toast with Poached Egg?
Avocado Toast with Poached Egg takes about 5 minutes to prepare and 5 minutes to cook, totaling 10 minutes from start to finish.
Can I meal prep Avocado Toast with Poached Egg?
Yes, Avocado Toast with Poached Egg stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Avocado Toast with Poached Egg?
Per serving: 380 calories, 16g protein. This makes it a balanced hearty meal option.