1 slice (medium) of Avocado Toast (70 g) has 126 calories. That works out to 180 calories per 100 g. It contains 16.5 g of carbs, 2.9 g of protein, 5.3 g of fat and 3.6 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Avocado Toast?

Avocado toast pairs toasted bread with mashed or sliced avocado, often finished with black pepper, chilli flakes or a squeeze of lemon. It became a familiar café breakfast and brunch dish in modern food culture, especially in Australia and North America; recipes vary, and a fried or poached egg is a popular addition.

The crisp bread contrasts with the avocado’s soft, creamy texture. It works as a quick breakfast at home or a café meal, and can be served with fruit, salad or an egg. Avocado contributes fibre and unsaturated fats, while the bread provides much of the dish’s carbohydrate. For a lighter serving, use a thinner slice of bread and add lemon, herbs or sliced tomato.

Avocado Toast Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

4.2g

· 8% DV

Fat

7.5g

· 10% DV

Fiber

5.2g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 53% · Protein 9% · Fat 38%

Avocado Toast Vitamins & Minerals

Vitamins

0.6mg · 12% DV

0.18mg · 11% DV

Folate

45µg · 11% DV

Vitamin K

12µg · 10% DV

Minerals

Selenium

6µg · 11% DV

Sodium

210mg · 9% DV

Phosphorus

54mg · 8% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Avocado Toast?

Nutrient density

High

60/ 100

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

54/ 100

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.

Avocado Toast Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Avocado Toast

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Avocado Toast 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 Toast Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Avocado Toast 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 Toast Fat Profile

SATURATED

1.2g

MONOUNSATURATED

4.6g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 12.1:1

Above the ideal 4:1 (12.1:1).

Compare Avocado Toast

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Foods Similar to Avocado Toast

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

🥟

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290 kcal

🧇

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Frequently Asked Questions About Avocado Toast

How do you make avocado toast?

Mash a ripe avocado with a fork, season it with salt, pepper and a little lemon juice, then spread it over toasted bread. Leave some small pieces rather than making a completely smooth purée for a better texture.

What toppings go well on avocado toast?

Egg, sliced tomato, feta, chili flakes and sesame seeds all work well on avocado toast. Add wet toppings just before serving so they do not soften the bread, and use lemon or chili to brighten the creamy avocado.

Is avocado toast a healthy breakfast?

Yes, avocado toast can be a nourishing breakfast because avocado provides fiber and unsaturated fats. Add an egg, beans or another protein-rich topping, and include fruit or vegetables if you want a more complete meal.

What is the best bread for avocado toast?

Sourdough, whole-grain and seeded breads are popular choices for avocado toast because their sturdy slices hold the topping without collapsing. Toast the bread until crisp, especially if you are adding juicy ingredients such as tomato.

Can you put an egg on avocado toast?

Yes, egg is one of the most popular toppings for avocado toast. A fried or poached egg adds a soft yolk that pairs well with the avocado; add it just before eating to keep the toast from turning soggy.

How do you stop avocado toast from getting soggy?

To keep avocado toast from getting soggy, toast the bread until crisp and spread on the avocado shortly before serving. Drain watery toppings such as tomatoes, and avoid piling on more mashed avocado than the slice can support.

Can you make avocado toast ahead of time?

Avocado toast is best assembled just before eating because the bread softens and the exposed avocado browns. You can prepare the toppings ahead, but mash and spread the avocado at serving time for the freshest color and texture.

Where did avocado toast originate?

Avocado toast has no single confirmed inventor or origin; avocado on bread has appeared in different food cultures. It became especially associated with modern café and brunch menus in Australia and the United States during the 2010s.

Can you freeze avocado toast?

No, assembled avocado toast does not freeze well because thawed bread tends to become soggy and the avocado can lose its fresh texture. Freeze bread on its own, then toast it and add fresh avocado when you are ready to eat.

Is avocado toast the same as avocado on toast with guacamole?

No, avocado toast usually has simply mashed or sliced avocado on bread, while guacamole is a seasoned avocado dip often mixed with ingredients such as onion, tomato and cilantro. Using guacamole makes the topping more strongly flavored.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026