Breakfast · 1 serving

Egg & avocado wholegrain toast

Name: Egg & avocado wholegrain toast
Prep time: 10 min
Yield: 1 servings
Ingredients: Cooked egg — 100 g; Avocado — 80 g; Wholegrain bread — 80 g; Tomato — 80 g

Egg, avocado and tomato on wholegrain toast for a simple breakfast or light meal.

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At a glance

Vegetarian · 10 minutes active preparation · Total time not confirmed · meal

Method range: 1–4 servings.

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

Estimated per serving

Energy: 2012 kJ
Protein: 22.7 g
Carbs: 36.7 g
Fat: 24.7 g

Iron: 3.5 mg
Calcium: 179.8 mg
Folate: 407.6 µg
Vitamin C: 14.4 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.
Showing the last validated catalogue calculation while updated data is reviewed.

Ingredients

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

Cooked egg100 g
Avocado80 g
Wholegrain bread80 g
Tomato80 g

Method

Use two plain hard-boiled eggs, peeled, with 100 g total edible weight. Slice the eggs and tomato.
Toast 80 g wholegrain bread. Spread with the weighed avocado flesh and arrange the tomato and egg on top.
Serve the two toast slices together as one recipe serving. No butter, salt or dressing is included.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	2012 kJCooking estimate incomplete	—
	22.7 gCooking estimate incomplete	—
	24.7 gCooking estimate incomplete	—
	10.2 gCooking estimate incomplete	41%AI · reported contribution only
	36.7 gCooking estimate incomplete	—
	180 mgCooking estimate incomplete	18%RDI · reported contribution only
	96 µgCooking estimate incomplete	64%RDI · reported contribution only
	3.5 mgCooking estimate incomplete	20%RDI · reported contribution only
	1.28 µgCooking estimate incomplete	53%RDI · reported contribution only
	408 µgCooking estimate incomplete	102%RDI · reported contribution only
	14.4 mgCooking estimate incomplete	32%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. Times cover assembly where specified. Already-cooked ingredient weights are used; preparing those ingredients adds time.

TraceMeal original recipes · TraceMeal application content

Original TraceMeal recipe methods. Nutrition is calculated from the credited food-composition data.

Calculation assumptions & recipe adaptations

Independently drafted TraceMeal assembly method. No third-party instructions used.

Edible grams in the stated food condition. No unmeasured seasoning. All listed oil is counted; pan residue is not estimated.

AFCD attribution, data & methods

Food matches used for nutrition

Cooked egg: Egg, chicken, whole, hard-boiled
Avocado: Avocado, hass, raw
Wholegrain bread: Bread, mixed grain
Tomato: Tomato, common, raw