Avocado toast has become a popular breakfast and brunch item on many restaurant menus over the last several years. Dunkin’ added avocado toast to its menu in 2018 as a lighter, more nutritious breakfast option compared to donuts and baked goods.
But is avocado toast actually a healthy choice when ordered from a fast food restaurant like Dunkin’? Let’s take a look at the nutritional facts and ingredients behind Dunkin’s avocado toast to find out.
Nutritional Profile of Dunkin’ Avocado Toast
Here are the basic nutrition facts for Dunkin’s Avocado Toast:
| Calories | 270 |
|---|---|
| Total Fat | 12g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 500mg |
| Total Carbohydrate | 36g |
| Dietary Fiber | 7g |
| Sugar | 3g |
| Protein | 8g |
At 270 calories, the avocado toast is a lower calorie breakfast choice compared to bakery items like donuts, muffins, and bagels. It provides healthy fats from the avocado, fiber from the whole wheat bread, and some protein too.
The Good
Here are some of the positives about Dunkin’s avocado toast nutrition:
- Lower in calories than baked goods
- Provides fiber from whole grains
- Contains healthy fats from avocado
- Minimal added sugar
- Has some protein from egg and avocado
- Makes use of nutrient-dense ingredients like avocado and tomato
With 270 calories and 7g of fiber, Dunkin’s avocado toast makes a filling breakfast. The healthy fats and fiber help keep you feeling satisfied too.
Potential Concerns
However, there are some potential nutritional drawbacks as well:
- High in sodium at 500mg per serving
- Uses vegetable oils on the bread which may be inflammatory
- Lacks many micronutrients from whole, unprocessed foods
The high sodium content comes primarily from the sprinkling of sea salt on top. The vegetable oils used in baking the bread may promote inflammation in some individuals. And the heavy processing of the bread means it loses some of the micronutrients of whole grain kernels.
Ingredients in Dunkin’ Avocado Toast
To take a closer look at the healthfulness of this menu item, let’s break down the ingredients that go into Dunkin’s avocado toast:
Bread
Dunkin’ uses a multigrain wheat bread for its avocado toast. Here are the ingredients:
- Unbleached enriched wheat flour [flour, malted barley flour, reduced iron, niacin, thiamin mononitrate (vitamin b1), riboflavin (vitamin b2), folic acid], water, whole wheat flour, sugar, wheat gluten, soybean oil, contains 2% or less of the following: yeast, salt, dough conditioners (calcium sulfate, acacia gum, vegetable mono and diglycerides, enzymes), vinegar, datem, calcium propionate (preservative), calcium sulfate, wheat starch.
The main ingredients are wheat-based flours along with water, sugar, and soybean oil. The bread offers a mix of white and whole wheat flour. There are also dough conditioners and preservatives added. Overall, it’s a decent multi-grain bread but not as wholesome as a homemade whole grain loaf.
Avocado Spread
Dunkin’ uses the following ingredients for the avocado spread:
- Avocado, water, soybean oil, contains less than 2% of: modified food starch, sugar, soy lecithin, natural flavors, salt, potassium sorbate , sodium benzoate and potassium benzoate (preservatives), lemon juice concentrate, vitamin E, garlic powder, onion powder, parsley.
The main component is fresh avocados. There is also water, soybean oil, and some natural flavors and preservatives. Overall, a fairly simple avocado mash.
Egg Patty
The egg patty contains:
- Whole eggs, water, soybean oil, modified potato starch, soy protein concentrate, salt, xanthan gum, citric acid, color (plant extract) and sodium phosphate.
Again, fairly simple ingredients. The main component is eggs along with some binders like potato starch and soy protein.
Seasonings
Dunkin’ seasons its avocado toast with:
- Sea salt, ground black pepper, chili pepper.
Some sprinklings of sea salt, pepper, and chili pepper add flavor without unnecessary ingredients.
Is Dunkin’ Avocado Toast Healthy Overall?
Based on the nutritional data and ingredients list, here is an overall assessment of how healthy Dunkin’s avocado toast is:
Pros
- Lower in calories than baked goods
- Good source of fiber from whole grains
- Provides filling healthy fats from avocado
- Contains some protein from egg
- Uses mostly simple, recognizable ingredients
Cons
- High in sodium
- Uses processed bread with additives
- Loses some micronutrients from whole food ingredients
- Contains inflammatory vegetable oils
Overall, Dunkin’s avocado toast can be a nutritious breakfast choice in moderation. It’s lower in calories and higher in fiber compared to donuts or muffins. The ingredients are relatively simple and unprocessed.
However, there are some drawbacks nutritionally with the high sodium, vegetable oils, and processed bread. Making avocado toast at home with fresh, whole-food ingredients would be even healthier.
Healthier Options to Customize Your Order
If you want to improve the nutritional quality of Dunkin’s avocado toast, here are some ways to customize your order:
Ask for a sprouted grain bread
Opting for sprouted grain bread over the standard multigrain loaf would remove some of the processing and preservatives. Sprouted bread starts from whole grains that begin to sprout or germinate, making their nutrients more bioavailable.
Skip the salt topping
Order your avocado toast without the sprinkling of sea salt in order to reduce the sodium content substantially.
Add extra veggies
Top your avocado toast with extra tomato slices, spinach leaves, or any other fresh veggies to increase the micronutrients.
Use hot sauce instead of chili pepper seasoning
Opt for hot sauce over the chili pepper spice blend to add flavor without excess sodium.
Choose olive oil spread
If available, pick an olive oil spread for your toast rather than soybean or vegetable oil spreads to get anti-inflammatory benefits.
Pick whole fruit over juice
Select a side of whole fruit like an orange instead of fruit juice to increase the fiber and nutrients.
Healthy Homemade Avocado Toast Options
To maximize the nutrition, making your own avocado toast at home is a great idea. Here are some healthy ways to prepare homemade avocado toast:
Base
- Sprouted grain bread or sourdough
- Whole grain toast
- Seed and nut bread
- Brown rice cakes
- Sweet potato toast
Toppings
- Smashed avocado
- Poached or scrambled egg
- Tomato slices
- Cucumber
- Sprouts
- Herbs like cilantro or basil
- Arugula or micro greens
- Olive oil or tahini drizzle
- Lemon juice
- Sea salt and pepper
- Hot sauce or salsa
Mix and match whole grain toast, nutritious toppings, and healthy fats for the ideal homemade avocado toast. Load it up with vegetables to increase the micronutrients. Use olive oil instead of soybean oil. And avoid excess sodium by seasoning lightly with herbs and spices instead of salt.
Healthier Avocado Toast Alternatives
If you enjoy the flavors of avocado toast but want to explore other healthy options, here are some alternatives to try:
Other Whole Grain Toasts
- Ricotta toast on whole grain bread
- Nut butter toast with sliced banana
- Hummus toast with sliced cucumber and tomato
- Smoked salmon toast with dill and capers
- Egg salad toast made with hard boiled eggs
Vegetable Based Toast Options
- Sweet potato avocado toast
- Beet hummus toast with goat cheese
- Zucchini toast topped with tomato and basil
- Carrot toast with nut butter
- Roasted cauliflower toast with tahini dressing
Grain Bowls
- Quinoa bowls with avocado, egg, herbs, nuts and seeds
- Brown rice bowls with sauteed veggies, chickpeas, tahini dressing
- Farro bowls with avocado, beets, beans, and vinaigrette
Load up bowls of whole grains like quinoa, brown rice, or farro with avocado and other nutritious toppings for a more substantial breakfast or lunch.
Is Avocado Toast Worth It?
At the end of the day, is avocado toast worth ordering when you are grabbing breakfast or coffee on the go? It depends on your priorities and dietary needs.
If you are looking for:
- A lighter alternative to baked goods – yes
- A good source of fiber – yes
- Nutrient-dense additions like avocado – yes
- Lower glycemic index – yes
- Higher protein – maybe
- Lower sodium – no
- Unprocessed whole food – no
- Anti-inflammatory fats – maybe
Avocado toast can be a healthier choice when you are looking for a lighter breakfast high in fiber and lower in refined carbs and sugar. But the sodium content is high and the bread is more processed than homemade.
Overall, Dunkin’s avocado toast provides a good source of fiber, healthy fats, and lower glycemic index carbs compared to baked goods. But homemade options would be even healthier by using fresher, less processed ingredients.
Conclusion
Avocado toast from Dunkin’ Donuts can be a relatively healthy option for a fast food breakfast sandwich. It’s lower in calories, carbs, and sugar compared to many bakery items and donuts. The ingredients are fairly simple and include fiber-rich whole grains, protein from egg, and healthy fats from avocado.
However, the sodium content is high at 500mg. And the vegetable oils and processed bread are more inflammatory than whole food options you make yourself. Customizing your order with sprouted grain bread, extra veggies, and no salt can help increase the nutrition.
Overall, Dunkin’ avocado toast provides a lighter alternative in a pinch when you need a quick breakfast. But making your own customized version at home with nutrient-dense whole ingredients is the healthiest way to enjoy avocado toast.
