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Rye Sourdough with Avocado Calories
Rich in fiber and healthy fats, fermented bread and avocado combination.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Rye Sourdough with Avocado (50 g) has 105 calories. That works out to 210 calories per 100 g. It contains 15.5 g of carbs, 2.6 g of protein, 3.8 g of fat and 2.7 g of fiber. Its 0.4 mg of Manganese covers 15% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Rye Sourdough with Avocado Nutrition Facts
Selected: 1 slice (medium) · 50 g
105
KCAL / 50G
Carbs
15.5g
· 6% DV
Protein
2.6g
· 5% DV
Fat
3.8g
· 5% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 10% · Fat 32%
Rye Sourdough with Avocado nutrition facts table · 1 slice (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 160 mg | 7% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 2.7 g | 10% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Rye Sourdough with Avocado?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 50 g | 105 kcal |
| 1 slice (extra small) | 25 g | 53 kcal |
| 1 slice (thin) | 35 g | 74 kcal |
| 1 slice (thick) | 70 g | 147 kcal |
| 1 serving (medium) | 80 g | 168 kcal |
| 1 slice (jumbo) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 2 slice (double) | 100 g | 210 kcal |
| 1 piece (large) | 120 g | 252 kcal |
| 1 serving (large) | 150 g | 315 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Rye Sourdough with Avocado
What is Rye Sourdough with Avocado made of?
Rye Sourdough with Avocado combines rye sourdough bread with mashed or sliced avocado. Lemon juice, salt, and pepper are common additions, while toppings such as eggs, tomatoes, or cheese vary by recipe. The avocado is usually added after the bread is sliced or toasted.
How do you make Rye Sourdough with Avocado?
To make Rye Sourdough with Avocado, spread ripe mashed avocado over a slice of rye sourdough, then season it with lemon juice, salt, and pepper. Toast the bread first if you want a crisp base, and add the avocado just before serving.
Is Rye Sourdough with Avocado healthy?
Yes, Rye Sourdough with Avocado brings together fiber from rye bread and mostly unsaturated fats from avocado. It can be a nourishing meal or snack; toppings such as salty cheese, cured meat, or heavy sauces can substantially change its overall nutritional profile.
How do you stop avocado on Rye Sourdough with Avocado from turning brown?
Add lemon or lime juice to the avocado and assemble Rye Sourdough with Avocado just before eating. Citrus slows browning, but does not prevent it indefinitely. If you must store an assembled slice, seal it in an airtight container and refrigerate it for a short time.
What are the best toppings for Rye Sourdough with Avocado?
Egg, sliced tomato, feta, seeds, and chili flakes are popular toppings for Rye Sourdough with Avocado. Choose one or two so the avocado and tangy rye remain noticeable; a poached or fried egg also makes the toast more substantial.
Should you toast the bread for Rye Sourdough with Avocado?
Toasting is optional for Rye Sourdough with Avocado, but it gives the bread a crisp surface that holds the soft avocado well. Toast the rye slice before adding the topping; spreading avocado on hot bread can make it softer and less crisp.
Can you prepare Rye Sourdough with Avocado ahead of time?
It is best to prepare Rye Sourdough with Avocado right before serving because cut avocado browns and the bread can become soggy. For a quicker meal, slice the bread in advance and keep the avocado whole until you are ready to assemble it.
Can you freeze Rye Sourdough with Avocado?
You can freeze the rye sourdough slices for Rye Sourdough with Avocado, but freezing the assembled toast is not ideal because avocado can become watery or mushy. Freeze the bread separately, toast it after thawing, and add fresh avocado just before eating.
What can you serve with Rye Sourdough with Avocado?
Rye Sourdough with Avocado pairs well with eggs, a simple salad, or fresh vegetables. For a light breakfast or lunch, serve it with sliced tomato and cucumber; adding soup or an egg makes it a more filling meal.
Does Rye Sourdough with Avocado have to use sourdough rye bread?
For Rye Sourdough with Avocado, sourdough rye gives the toast its characteristic tang and dense texture, but recipes can use other rye breads. A regular rye loaf works too; choose a slice sturdy enough to support the avocado without bending.
Rye Sourdough with Avocado Vitamins & Minerals
Vitamins
Vitamin K
8.5µg · 7% DV
B5
0.35mg · 7% DV
B1
0.07mg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.35mg · 15% DV
Copper
0.07mg · 8% DV
Sodium
160mg · 7% DV
Selenium
3.5µg · 6% DV
Potassium ⭐
105mg · 3% DV
Rye Sourdough with Avocado Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye Sourdough with Avocado
To burn the 105 calories in 1 slice (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Rye Sourdough with Avocado?
Rye Sourdough with Avocado pairs tangy, naturally leavened rye bread with mashed or sliced avocado. It works as a quick breakfast or light meal, drawing on the familiar combination of hearty bread and creamy fruit rather than needing elaborate preparation.
Rye has a robust, earthy flavour and a dense, chewy crumb; avocado softens it with a mild, buttery texture. It is often served toasted, with eggs, tomatoes or a little lemon, and makes an easy open sandwich at home or in a café. The combination provides fibre from the rye and unsaturated fats from the avocado. For a lighter topping, spread on a modest layer of avocado and add herbs or black pepper instead of piling on extra ingredients.
How Nutritious Is Rye Sourdough with Avocado?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Rye Sourdough with Avocado Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Rye Sourdough with Avocado Contain Allergens?
Contains these allergens:
Which Diets Is Rye Sourdough with Avocado Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Rye Sourdough with Avocado Fat Profile
SATURATED
0.55g
MONOUNSATURATED
2.1g
POLYUNSATURATED
0.55g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.