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Avocado toast Calories
Popular toast topped with mashed avocado, providing healthy fats and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Avocado toast (85 g) has 190 calories. That works out to 223 calories per 100 g. It contains 17.1 g of carbs, 4.4 g of protein, 12.4 g of fat and 5.2 g of fiber. Its 0.1 mg of Copper covers 16% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Avocado toast Nutrition Facts
Selected: 1 slice (medium) · 85 g
190
KCAL / 85G
Carbs
17.1g
· 6% DV
Protein
4.4g
· 9% DV
Fat
12.4g
· 16% 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 35% · Protein 9% · Fat 56%
Avocado toast nutrition facts table · 1 slice (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 1.87 g | 9% |
| Trans fat | 0 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 17.1 g | 6% |
| Fiber | 5.2 g | 19% |
| Protein | 4.4 g | 9% |
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 toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 85 g | 190 kcal |
| 1 slice (thin) | 60 g | 134 kcal |
| ½ piece (half) | 75 g | 167 kcal |
| 100 g | 100 g | 223 kcal |
| 1 slice (thick) | 110 g | 245 kcal |
| 1 serving (small) | 140 g | 312 kcal |
| 1 piece (whole) | 150 g | 335 kcal |
| 2 slice (double) | 170 g | 379 kcal |
| 1 serving (large) | 220 g | 491 kcal |
Calculated from 223 calories per 100 g.
Frequently Asked Questions About Avocado toast
How do you make avocado toast?
Avocado toast is made by spreading mashed ripe avocado on toasted bread. Mash the avocado with a fork and season it with salt, pepper and a squeeze of lemon or lime. Add toppings such as an egg, sliced tomato or chili flakes if you like.
What are the best toppings for avocado toast?
Egg, tomato, feta, chili flakes and fresh herbs are popular toppings for avocado toast. For extra crunch, try radishes or toasted seeds. Add delicate or crunchy toppings just before serving so the toast stays crisp.
Can you put an egg on avocado toast?
Yes, egg is a classic topping for avocado toast. Add it poached, fried or hard-boiled to the mashed avocado; a runny yolk makes a quick sauce. Season with black pepper or chili, and serve straight away.
How do you keep avocado from turning brown on avocado toast?
A little lemon or lime juice slows browning on avocado toast because the acidity limits oxidation. Mash the avocado just before serving, or press food wrap directly onto the surface of any extra mash and refrigerate it in an airtight container.
Can you make avocado toast ahead of time?
Avocado toast is best assembled just before eating because the bread softens and the avocado can brown. For a head start, toast the bread and store it separately, then mash and season the avocado shortly before serving.
What kind of bread is best for avocado toast?
Sturdy bread that crisps well is best for avocado toast. Sourdough, whole-grain and rye are common choices; cut thick slices and toast them until firm enough to hold the mashed avocado and toppings without going soggy.
Is avocado toast a good breakfast before a workout?
Yes, avocado toast can work before a workout, especially when you have time to digest it. The bread provides carbohydrates, while avocado makes the meal more filling. If you are exercising soon, choose a smaller portion and keep rich toppings light.
Can avocado toast be frozen?
No, assembled avocado toast does not freeze well: the bread loses its crisp texture and the avocado can become watery or discolored after thawing. Freeze bread separately if needed, then toast it and add freshly mashed avocado when ready to eat.
Why does avocado toast taste bitter?
Avocado toast can taste bitter if the avocado is underripe, bruised or rancid. Choose an avocado that yields gently to pressure, and discard it if the flesh smells sour or has extensive dark, damaged areas; lemon and salt can balance mild bitterness but not spoilage.
Can you eat avocado toast at night?
Yes, you can eat avocado toast at night; the time of day does not make it inherently unhealthy. Keep the portion comfortable if a large or heavily topped meal close to bedtime tends to make you feel overly full.
Avocado toast Vitamins & Minerals
Vitamins
Folate
57.8µg · 14% DV
B5
0.66mg · 13% DV
Vitamin K
13.6µg · 11% DV
B6
0.19mg · 11% DV
Minerals
Copper
0.14mg · 16% DV
Manganese
0.36mg · 16% DV
Selenium
8.5µg · 15% DV
Phosphorus
92mg · 13% DV
Sodium
264mg · 11% DV
Potassium ⭐
269mg · 8% DV
Avocado toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado toast
To burn the 190 calories in 1 slice (medium) (85 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 toast?
Avocado toast is made by spreading mashed avocado over toasted bread. It became a familiar café and brunch dish in places such as Australia and the United States, and is now served in many parts of the world. Lemon, salt and pepper are common additions; toppings like eggs, tomatoes or chilli vary by taste.
The contrast between creamy avocado and crisp bread makes it an easy breakfast or light lunch. It contributes fibre and mostly unsaturated fats, while the bread provides much of the dish’s carbohydrate. For a more filling version, choose whole-grain bread; a smaller amount of avocado and fresh tomato can make a lighter topping.
How Nutritious Is Avocado toast?
Nutrient density
High
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 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:
Which Diets Is Avocado toast Good For?
Vegan
✓ 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
1.87g
MONOUNSATURATED
7.14g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.