Avocado toast is mashed ripe avocado spread on toasted bread, usually finished with lemon, salt and chilli. It is safe in every trimester and one of the most nutritious quick breakfasts you can make in pregnancy.
Why it's good in pregnancy
Half an avocado brings monounsaturated fat, around 80 mcg of folate, more potassium than a banana and a good hit of fibre, while wholegrain toast adds B vitamins and more fibre. It is quick, mild enough for a queasy morning and keeps you full, which makes it a reliable choice from the first trimester to the last.
Key nutrients
Healthy FatsAvocado's monounsaturated fat supports your baby's brain and helps you absorb fat-soluble vitamins from the rest of the meal.
FiberAvocado and wholegrain bread together give several grams of fibre, helping with pregnancy constipation.
FolateHalf an avocado supplies around a fifth of the folate you need daily for your baby's neural tube development.
PotassiumAvocado is one of the richest potassium foods, useful for fluid balance and easing leg cramps.
B VitaminsWholegrain toast and avocado contribute B6, thiamin and niacin for energy and to ease nausea.
Serving ideas
Smashed avocado on wholegrain toast with lemon and chilli
Topped with a hard-boiled egg and pumpkin seeds
With sliced tomato and a crumble of pasteurised feta
Avocado and hummus on seeded toast
With smoked paprika and a drizzle of olive oil
Safety
Safe; wash the avocado skin before cutting and use it the same day once mashed.A hard-boiled or firm-fried egg on top makes it a complete meal.
Wash the avocado's skin under running water before cutting so the knife does not carry bacteria from the skin into the flesh, and use a ripe avocado that gives slightly to pressure. Mash it just before eating and squeeze on lemon or lime, which keeps it green and adds vitamin C to help absorb iron from any seeds or egg on top. Choose wholegrain or seeded bread for more fibre and B vitamins, and go lightly on salt if you are watching blood pressure. In cafés, avocado toast is a safe order; just ask for any egg on top to be cooked through rather than poached runny, unless you are in the UK where Lion-marked eggs are considered safe soft.
Common questions
Is avocado toast good for pregnancy?Yes, it is one of the better quick meals in pregnancy, with healthy fats, folate, potassium and fibre from the avocado plus B vitamins from wholegrain bread.
Can I eat avocado toast with a poached egg while pregnant?Yes, if the egg is cooked until the white and yolk are firm, or if it is a UK Lion-marked egg; otherwise ask for it hard-poached or swap for a firm-fried or boiled egg.
How much avocado can I eat a day in pregnancy?Half to one avocado a day is a sensible amount; it is calorie-dense, but the fats, folate and fibre are all useful and there is no safety limit.
Did you know?
Avocado is botanically a berry, and it is one of the few fruits that contains a meaningful amount of fat.
Half an avocado has more potassium than a medium banana, around 490 mg.
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