Is Dunkin's Avocado Toast Healthy?

Avocado toast has become something of a meme about millennials. And maybe it's a little bit of a stereotype to admit you enjoy creamy avocado spread over crunchy toast and seasoned to savory perfection. But that isn't going to stop us from eating it, especially when we can get it — to go — from Dunkin' Donuts.

Dunkin' isn't exactly known for their healthy breakfasts. At first glance, you might be tempted to go for a chain that promotes at least a few healthier options. Eat This, Not That suggests the yogurt parfait from McDonald's or their fruit and maple oatmeal as health-conscious staples. But if you take a look at the numbers, you might find that the avocado toast from Dunkin' actually keeps up with these 'healthy' options — and in some regards it's actually healthier.

Dunkin's avocado toast clocks in at 240 calories per serving (via Dunkin' Donuts), right between where the McDonald's offerings come in (at 210 for the parfait and 310 for the oatmeal). Both the parfait and the oatmeal have less fat than the avocado toast (three and four grams respectively compared to 11 grams). But neither of McDonald's offerings has omega-3 fatty acids, which is almost all of the fat on the avocado toast. The toast also brings a ton of potassium (371 mg) to the table, quite a bit more than the oatmeal's 208 mg (via McDonald's).

Weighing the Good and the Bad

A healthy fat source, a reasonable calorie balance, and a strong dose of potassium definitely makes Dunkin's avocado toast a solid option. But there are a few drawbacks. And the absolute worst of these is the dish's sodium content.

McDonald's parfait has only 75 mg of sodium and their oatmeal has a little less than double at 140 mg. Dunkin's avocado toast, on the other hand, serves up 530 mg of sodium. That's more than a third of the daily recommended intake of 1500 mg, according to the National Academy of Sciences. The FDA offers a higher recommended daily sodium limit of 2300 mg. But even with the higher limit, the toast comes in at a little under a fourth of the daily recommendation.

If you tend to indulge your salt craving at every meal, you might want to go for a different option. But for those who have a generally low-sodium diet, Dunkin's avocado toast is a great breakfast on the go. With simple ingredients — avocado, salt, black pepper, and lemon juice spread over sourdough bread and topped with "everything" seasoning — you know exactly what you're getting. And with six grams each of protein and fiber on top of healthy fats and a good dose of potassium, it'll get you started on the right foot.