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Whole wheat bread avocado toast Calories
High in fiber and healthy fats, good 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 Whole wheat bread avocado toast (60 g) has 108 calories. That works out to 180 calories per 100 g. It contains 15.3 g of carbs, 3.1 g of protein, 4.3 g of fat and 3.1 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread avocado toast Nutrition Facts
Selected: 1 slice (medium) · 60 g
108
KCAL / 60G
Carbs
15.3g
· 6% DV
Protein
3.1g
· 6% DV
Fat
4.3g
· 6% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 11% · Fat 35%
Whole wheat bread avocado toast nutrition facts table · 1 slice (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 15.3 g | 6% |
| Fiber | 3.1 g | 11% |
| Protein | 3.1 g | 6% |
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 Whole wheat bread avocado toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 60 g | 108 kcal |
| 1 slice (thin) | 40 g | 72 kcal |
| 1 slice (thick) | 80 g | 144 kcal |
| 1 serving (medium) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (large) | 100 g | 180 kcal |
| 2 slice (double) | 120 g | 216 kcal |
| 1 serving (large) | 150 g | 270 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Whole wheat bread avocado toast
How do you make whole wheat bread avocado toast?
Toast a slice of whole wheat bread, then spread ripe mashed avocado over it. Season with salt, pepper, and a squeeze of lemon or lime. Add any toppings just before serving so the bread stays crisp.
What toppings go well on whole wheat bread avocado toast?
Egg, sliced tomato, feta, red pepper flakes, and seeds all pair well with whole wheat bread avocado toast. For a fresh finish, add herbs such as cilantro or chives. Avoid piling on wet toppings well before serving, or the toast may turn soggy.
How can you tell if an avocado is ripe for whole wheat bread avocado toast?
A ripe avocado for whole wheat bread avocado toast gives slightly when gently pressed but does not feel mushy. If it is firm, let it ripen at room temperature. Cut it only when ready to use, since exposed flesh browns quickly.
How do you keep avocado from turning brown on whole wheat bread avocado toast?
Add lemon or lime juice to the mashed avocado for whole wheat bread avocado toast, and serve it soon after spreading. Browning happens when the cut avocado is exposed to air. Pressing wrap against leftover mash can limit its contact with air.
Can you put an egg on whole wheat bread avocado toast?
Yes, egg is a popular topping for whole wheat bread avocado toast. Add it poached, fried, or hard-boiled, depending on the texture you want. A runny yolk mixes with the avocado, while a hard-boiled egg makes a neater topping.
What kind of bread is best for whole wheat bread avocado toast?
Whole-grain or whole wheat bread with a sturdy crumb works best for whole wheat bread avocado toast because it holds the avocado without collapsing. A thicker slice gives a crisp outside and a softer middle when toasted; very thin bread can become soggy.
Can you make whole wheat bread avocado toast ahead of time?
Whole wheat bread avocado toast is best assembled just before eating. The avocado can brown and the bread can lose its crunch if it sits. To save time, mash the avocado with citrus and refrigerate it in an airtight container, then toast and assemble the bread later.
Should you toast the bread for whole wheat bread avocado toast?
Yes, toasting the bread is the usual choice for whole wheat bread avocado toast because it adds crunch and helps the slice hold the moist topping. You can leave it untoasted for a softer texture, but spread on the avocado shortly before serving.
Is whole wheat bread avocado toast a good breakfast?
Yes, whole wheat bread avocado toast can make a practical breakfast, especially with an egg or another protein-rich topping. Add fruit or vegetables on the side for variety. It is also easy to adapt with savory toppings rather than sweet spreads.
How should you store leftover whole wheat bread avocado toast?
Store leftover whole wheat bread avocado toast covered in the refrigerator and eat it as soon as possible; the bread will soften and the avocado may darken. For better texture, refrigerate leftover mashed avocado separately and toast fresh bread when you are ready to eat.
Whole wheat bread avocado toast Vitamins & Minerals
Vitamins
Vitamin E
1.08mg · 7% DV
B5
0.36mg · 7% DV
Folate
27µg · 7% DV
B1
0.08mg · 7% DV
Minerals
Manganese
0.36mg · 16% DV
Copper
0.11mg · 12% DV
Selenium
4.2µg · 8% DV
Phosphorus
48mg · 7% DV
Sodium
126mg · 5% DV
Potassium ⭐
126mg · 4% DV
Whole wheat bread avocado toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread avocado toast
To burn the 108 calories in 1 slice (medium) (60 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 Whole wheat bread avocado toast?
Whole wheat bread avocado toast pairs toasted whole wheat bread with mashed or sliced avocado. It belongs to the modern café and brunch repertoire rather than to one traditional cuisine; lemon, pepper and toppings such as egg or tomato are common additions.
It works as breakfast, a light lunch or a snack, served open-faced while the bread is still crisp. The avocado’s creamy texture contrasts with the toast, and the combination provides fibre and unsaturated fats. For a more filling meal, add an egg; for a lighter topping, use a thinner layer of avocado and add fresh tomatoes or leafy greens.
How Nutritious Is Whole wheat bread 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 Whole wheat bread avocado toast Processed?
NOVA 2
Minimally 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 Whole wheat bread avocado toast Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread 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
Whole wheat bread avocado toast Fat Profile
SATURATED
0.72g
MONOUNSATURATED
2.52g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.