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Avocado on Whole Wheat Bread Calories
Rich in fiber and healthy fats, source of vitamins and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Avocado on Whole Wheat Bread (45 g) has 95 calories. That works out to 210 calories per 100 g. It contains 12.8 g of carbs, 2.3 g of protein, 3.9 g of fat and 2.7 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Avocado on Whole Wheat Bread Nutrition Facts
Selected: 1 slice (medium) · 45 g
95
KCAL / 45G
Carbs
12.8g
· 5% DV
Protein
2.3g
· 5% DV
Fat
3.9g
· 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 54% · Protein 10% · Fat 36%
Avocado on Whole Wheat Bread nutrition facts table · 1 slice (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 12.8 g | 5% |
| Fiber | 2.7 g | 10% |
| Protein | 2.3 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 Avocado on Whole Wheat Bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 45 g | 95 kcal |
| 1 slice (thin) | 30 g | 63 kcal |
| 1 piece (small) | 35 g | 74 kcal |
| 1 slice (thick) | 60 g | 126 kcal |
| 1 piece (large) | 70 g | 147 kcal |
| 1 slice (jumbo) | 80 g | 168 kcal |
| 2 slice (double) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 100 g | 210 kcal |
| 1 serving (large) | 150 g | 315 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Avocado on Whole Wheat Bread
How do you make avocado on whole wheat bread?
Toast a slice of whole wheat bread, mash a ripe avocado, and spread it on top. Add lemon or lime juice, salt, and pepper if you like. Assemble it just before eating for the best contrast between crisp bread and creamy avocado.
Is avocado on whole wheat bread a healthy breakfast?
Yes, avocado on whole wheat bread can be a filling breakfast, with fiber from the bread and avocado and unsaturated fat from the avocado. Add an egg or another protein-rich topping if you want a more substantial meal.
How do you keep avocado on whole wheat bread from turning brown?
Lemon or lime juice slows browning by reducing the avocado’s exposure to oxygen. Spread the avocado shortly before serving and eat it promptly; even with citrus, the cut surface can darken if it sits out.
Can you make avocado on whole wheat bread the night before?
It is better not to assemble avocado on whole wheat bread the night before, because the bread can turn soggy and the avocado can brown. Keep the bread and mashed avocado separate in airtight containers in the refrigerator, then assemble them shortly before eating.
How ripe should the avocado be for avocado on whole wheat bread?
Choose an avocado that yields slightly to gentle pressure but does not feel mushy. A firm avocado is not ready to mash; leave it at room temperature until it softens, and avoid fruit with extensive dark or sunken spots.
What toppings go well on avocado on whole wheat bread?
Egg, sliced tomato, crumbled feta, chili flakes, and sesame seeds all pair well with avocado on whole wheat bread. Add wet toppings just before serving so they do not soften the toast.
Should you toast the bread for avocado on whole wheat bread?
Toasting is optional, but it gives avocado on whole wheat bread a crisp base that holds the mash better. Let the toast cool slightly before spreading the avocado to help preserve its texture.
Can you freeze avocado on whole wheat bread?
Freezing assembled avocado on whole wheat bread is not recommended because thawing can make the bread soggy and change the avocado’s texture. Freeze the bread separately if needed, then add freshly mashed avocado after thawing.
Is avocado on whole wheat bread good for weight loss?
Avocado on whole wheat bread can fit into a weight-loss eating pattern because its fiber and fat may help make a meal satisfying. It does not cause weight loss by itself, and large portions or calorie-dense toppings can make the meal more substantial.
Can people with diabetes eat avocado on whole wheat bread?
Yes, people with diabetes can include avocado on whole wheat bread, but the bread still provides carbohydrates that can affect blood glucose. Portion size and individual response matter, so follow the eating plan set with your healthcare professional.
Avocado on Whole Wheat Bread Vitamins & Minerals
Vitamins
B5
0.41mg · 8% DV
Vitamin K
8.1µg · 7% DV
Folate
24.75µg · 6% DV
Vitamin E
0.77mg · 5% DV
Minerals
Manganese
0.23mg · 10% DV
Copper
0.08mg · 9% DV
Phosphorus
35mg · 5% DV
Sodium
108mg · 5% DV
Potassium ⭐
117mg · 3% DV
Avocado on Whole Wheat Bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado on Whole Wheat Bread
To burn the 95 calories in 1 slice (medium) (45 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 Avocado on Whole Wheat Bread?
Avocado on whole wheat bread pairs mashed or sliced avocado with a slice of whole wheat bread, often toasted. It is a simple, modern breakfast or light meal rather than a dish tied to one traditional cuisine, and is common on café menus as well as in home kitchens.
The avocado is creamy and mild, while whole wheat bread brings a nutty flavour and a firmer, hearty bite. Serve it for breakfast or lunch, plain or finished with lemon, pepper, tomato or an egg. It provides fibre and unsaturated fats; the listed serving profile works out to 6.1 g of fibre per 100 g. For a lighter plate, use a moderate layer of avocado and add fresh vegetables alongside.
How Nutritious Is Avocado on Whole Wheat Bread?
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 Avocado on Whole Wheat Bread 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 Avocado on Whole Wheat Bread Contain Allergens?
Contains these allergens:
Which Diets Is Avocado on Whole Wheat Bread 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
Avocado on Whole Wheat Bread Fat Profile
SATURATED
0.59g
MONOUNSATURATED
2.3g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.