Avocado Toast — Calories & Nutrition
310
kcal
per serving
8g
Protein
28g
Carbs
18g
Fat
7g
Fiber
Nutrition data from USDA FoodData Central · Per 1 serving · Values are estimates
📏 Adjust servings
1
serving
310
kcal
8g
Protein
28g
Carbs
18g
Fat
7g
Fiber
🛒 Ingredients (1 serving)
- Whole wheat bread1 slice (40g)
- Avocado (ripe)½ medium (75g)
- Lemon juice1 tsp
- Saltpinch
- Red pepper flakespinch
- Black pepperpinch
👨🍳 Instructions
-
1Toast bread until golden and crisp. Whole wheat provides more fibre and slower glucose release than white bread.
-
2Cut avocado in half, remove the stone. Scoop out the flesh of half an avocado into a bowl.💡 A ripe avocado yields to gentle pressure. If firm, leave at room temperature for 1–2 days.
-
3Add lemon juice, salt and pepper. Mash with a fork to your desired consistency — chunky or smooth.
-
4Spread mashed avocado on toasted bread. Top with red pepper flakes, an extra squeeze of lemon and any optional toppings.
Frequently asked questions
How many calories in avocado toast?
One slice of whole wheat toast with ½ avocado: approximately 310 kcal, 8g protein, 28g carbs and 18g fat. With a poached egg added: approximately 388 kcal, 14g protein.
Is avocado toast healthy?
Yes — avocado toast provides healthy monounsaturated fats, fibre (7g per serving), vitamins B, C, E and K, and potassium. It is a nutritionally dense breakfast when made with whole grain bread.
How many calories in avocado toast with egg?
Avocado toast (310 kcal) + 1 poached egg (72 kcal) = approximately 382 kcal with 14g protein. Adding 2 eggs brings it to approximately 460 kcal with 20g protein.
Is avocado toast good for weight loss?
Avocado toast can fit a weight-loss diet when portioned correctly. The high fibre (7g) and healthy fat content promote satiety. Use 1 slice of bread and ½ avocado to keep calories around 310.
How many calories in 2 slices of avocado toast?
2 slices with a full avocado: approximately 620 kcal, 16g protein, 56g carbs and 36g fat.
Is avocado toast high in carbs?
Moderate — 28g carbs per serving, primarily from the bread. Using sourdough or rye reduces glycaemic impact. The fibre content (7g) helps slow glucose absorption.
Can I eat avocado toast on keto?
Standard avocado toast is not keto-friendly due to the bread. A keto version: replace bread with a cloud bread or egg wrap, keeping net carbs under 5g while enjoying the avocado.
What goes well on avocado toast?
Poached or fried egg (+78 kcal), smoked salmon (+50 kcal/30g), cherry tomatoes (+10 kcal), feta cheese (+75 kcal/30g), everything bagel seasoning (0 kcal). Each addition changes the nutritional profile — check our Foods Database for exact values.