Breakfast & brunch · 1 serving

Avocado & tomato toast

Name: Avocado & tomato toast
Prep time: 7 min
Total time: 7 min
Yield: 1 servings
Ingredients: Wholemeal bread, vegan if required — 80 g; Avocado flesh, stone and skin removed — 90 g; Ripe tomato — 100 g; Lemon juice — 10 g; Iodised table salt — 0.3 g; Ground black pepper — 0.2 g

Crisp wholemeal toast with roughly mashed avocado, juicy tomato and a little lemon, salt and pepper. An easy everyday breakfast or light lunch.

Toast

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At a glance

Vegan · 7 minutes active preparation · 7 minutes total · meal

Method range: 1–1 servings.

Contains: gluten, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 1469 kJ
Protein: 10.4 g
Carbs: 36.6 g
Fat: 15.2 g

Iron: 2.2 mg
Calcium: 129.4 mg
Folate: 376.7 µg
Vitamin C: 21.1 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Ingredients

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Nutrition weights for 1 serving. Changing the batch size keeps the per-serving nutrition the same.

Wholemeal bread, vegan if required80 g
Avocado flesh, stone and skin removed90 g
Ripe tomato100 g
Lemon juice10 g
Iodised table salt0.3 g
Ground black pepper0.2 g

Method

Toast the wholemeal bread until crisp and golden. The 80 g bread weight is before toasting, usually about two slices; use the weight rather than the slice count.
Mash the avocado roughly with the lemon juice and measured salt. Thinly slice the tomato and gently blot excess surface juice with kitchen paper.
Spread the avocado over the toast, add the tomato and finish with the black pepper. Eat straight away while the toast is crisp.

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Nutrition

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Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	1469 kJCooking estimate incomplete	—
	10.4 gCooking estimate incomplete	—
	15.2 gCooking estimate incomplete	—
	12.2 gCooking estimate incomplete	49%AI · reported contribution only
	36.6 gCooking estimate incomplete	—
	129 mgCooking estimate incomplete	13%RDI · reported contribution only
	63 µgCooking estimate incomplete	42%RDI · reported contribution only
	2.2 mgCooking estimate incomplete	12%RDI · reported contribution only
	0.00 µgCooking estimate incomplete	0%RDI · reported contribution only
	377 µgCooking estimate incomplete	94%RDI · reported contribution only
	21.1 mgCooking estimate incomplete	47%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Independently developed and editorially reviewed; not kitchen-tested. Timings are estimates; use stated doneness cues. Original batch size reviewed. Ingredient identity evidence does not certify allergen-free manufacture.

MorselMetrics everyday basics · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed; not kitchen-tested. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing AFCD records. Bread is weighed before toasting, pasta dry, and cooked egg/chicken at cooked edible weight. All listed oil, butter, sauce and salt count; unmeasured cooking losses and residue are not deducted. Unknown nutrient data remain unknown. Vegan compatibility requires vegan bread; generic bread does not certify other exclusions.

Wholemeal bread, vegan if required: Whole-recipe edible weight.
Avocado flesh, stone and skin removed: Whole-recipe edible weight.
Ripe tomato: Whole-recipe edible weight.
Lemon juice: Whole-recipe edible weight.
Iodised table salt: Whole-recipe edible weight.
Ground black pepper: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition

Wholemeal bread, vegan if required: Bread, from wholemeal flour
Avocado flesh, stone and skin removed: Avocado, hass, raw
Ripe tomato: Tomato, common, raw
Lemon juice: Juice, lemon
Iodised table salt: Salt, table, iodised
Ground black pepper: Pepper, black, ground