Avocado toast

Also known as: Bánh mì bơ · Bread & bakery · 120 g serving · 40 min total

Good choice

Bánh mì bơ: béo tốt + xơ, bản lành nếu ít muối.

Lời khuyên: 1 lát nguyên cám, nửa quả bơ, rắc hạt; đừng thêm bơ lạt và muối nhiều.

276 kcal per serving

Protein 5.3 g · Carbs 28.5 g · Fat 16.4 g · Fibre 4.5 g · Sugars 3.5 g · Sodium 1,015.2 mg

Where the calories come from

Protein5.3 g · 7%
Carbohydrate28.54 g · 40%
Fat16.4 g · 52%

Estimated, per 120 g serving.

Daily Value at a glance

Protein11 % % Daily Value

Fibre16 % % Daily Value

Sodium44 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 120 g Estimated

Nutrient	Amount	% Daily Value
Energy	275.5 kcal	14%
Protein	5.3 g	11%
Carbohydrate	28.5 g	10%
of which net carbs (carbs minus fibre)	24.0 g	—
of which sugars	3.5 g	—
of which added sugars	2.7 g	5%
Fat	16.4 g	21%
of which saturated fat	2.4 g	12%
Fibre	4.5 g	16%
Sodium	1,015.2 mg	44%

Where the calories come from

Protein 8% · Carbohydrate 41% · Fat 54% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	7.5 µg RAE	1%
Vitamin C	10.9 mg	12%
Vitamin E	2.3 mg	15%
Vitamin K	15.5 µg	13%
Thiamin (B1)	0.2 mg	17%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.9 mg	12%
Vitamin B6	0.2 mg	12%
Folate (B9)	51.6 µg	13%
Calcium	48.8 mg	4%
Iron	1.0 mg	6%
Magnesium	27.5 mg	7%
Phosphorus	73.7 mg	6%
Potassium	313.2 mg	7%
Zinc	0.7 mg	6%
Selenium	10.8 µg	20%
Copper	0.2 mg	22%
Manganese	0.3 mg	13%
Iodine	60.0 µg	40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 120 g serving — estimated.

Good

Health score

63 / 100 · Good

Formula: protective index 63 + NOVA 3 adjustment (-5) + overall level (ok → +5) = 63, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

Nutrient	Amount	% Daily Value
Energy	229.6 kcal	11%
Protein	4.4 g	9%
Carbohydrate	23.8 g	9%
of which net carbs (carbs minus fibre)	20.0 g	—
of which sugars	2.9 g	—
of which added sugars	2.3 g	5%
Fat	13.7 g	18%
of which saturated fat	2.0 g	10%
Fibre	3.8 g	14%
Sodium	846.0 mg	37%

Where the calories come from

Protein 8% · Carbohydrate 41% · Fat 54% of calories

Vitamins & minerals

Nutrient	Amount	% Daily Value
Vitamin A	6.3 µg RAE	1%
Vitamin C	9.1 mg	10%
Vitamin E	1.9 mg	13%
Vitamin K	12.9 µg	11%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.1 mg	8%
Niacin (B3)	1.6 mg	10%
Vitamin B6	0.1 mg	6%
Folate (B9)	43.0 µg	11%
Calcium	40.7 mg	3%
Iron	0.9 mg	5%
Magnesium	22.9 mg	5%
Phosphorus	61.4 mg	5%
Potassium	261.0 mg	6%
Zinc	0.6 mg	5%
Selenium	9.0 µg	16%
Copper	0.1 mg	11%
Manganese	0.3 mg	13%
Iodine	50.0 µg	33%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

Allergens

Ingredients

Bánh mì/đế bột mì — 48 g
Bơ trái — 46 g
Dầu ô liu — 8 g
Chanh — 6 g
Muối — 2 g
Ớt — 2 g
Cà chua — 8 g

How it is made

bake · Prep 15 min · Cook 25 min

Nướng bánh 170–220°C.

Good to know

What is good

Xơ 6g, folate từ bơ
Béo không bão hòa

Watch out for

Natri 280mg nếu bánh mặn
Kcal dễ nhân đôi khi 2 lát

Healthier swaps

Portion sizes

Serving — 60 g
Serving — 120 g

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve