Avocado toast is a popular breakfast, brunch, and lunch staple, and for good reason. Avocado is packed with healthy fats, and the carbs from the toast are a great source of energy.
Plus, it’s easy to dress up a slice with avocado toast with sources of protein, such as egg, some seeds, or beans.
While many people choose to eat avocado toast because they’re trying to be more health-conscious, there’s one problem: it can be difficult to determine how many calories are in a slice of avocado toast.
The calories in avocado toast will depend on many factors, such as what kind of bread you use, how much avocado you put on your toast, and any other toppings you choose to add.
Here’s an estimate of how many calories are in avocado toast, from your standard avocado on wholemeal to other avocado toast combinations.
Calories In Whole Wheat Avocado Toast
Whole wheat avocado toast is one of the most popular types of avocado toast. People who are trying to lose weight or make healthier choices will usually opt for whole wheat bread over white bread.
Per slice of whole wheat avocado toast, you will typically get just under 200 calories: 195 calories, to be precise.
In terms of nutrition, you’ll also be getting 11 grams of fat, 20 grams of carbohydrates, 150 milligrams of sodium, 5 grams of protein, 8 grams of fiber, and a gram of sugar.
Bear in mind that this information is based on a single slice of toast made with half of a medium-sized avocado. Adding more or less avocado to your toast will change how many calories are in a slice.
Calories In Sourdough Avocado Toast
Sourdough is another popular choice of bread for avocado toast. While the unique texture of sourdough makes a slice of avocado toast even more enjoyable, sourdough avocado toast contains more calories.
In a single slice of avocado toast made with half a medium avocado on sourdough, you’ll be taking in approximately 340 calories.
Those 340 calories include 30 grams of carbs, 20 grams of fat, and 7 grams of protein.
However, sourdough avocado toast is one of the most common options at restaurants and cafés, and different restaurants will prepare their toast differently (adding butter, spices, olive oil, and other ingredients). This may mean that the calorie count varies depending on where you get your toast.
Calories In Avocado Toast With Poached Egg
A lot of people like to add a poached egg to their avocado toast for some extra protein.
Depending on what kind of bread you use, the calories in poached egg avocado toast may vary. However, for your average slice of poached egg avocado toast on whole wheat or rye bread, you’re looking at between 310 and 340 calories.
The exact calories will depend on the size of your poached egg, the amount of avocado you use, and whether you add any extra toppings (think tomatoes and seeds).
Generally, though, you can expect to get around 310 calories with 10 grams of protein, 20 grams of fat, 24 grams of carbs, and 9 grams of fiber from a slice of poached egg avocado toast.
Calories In Avocado Toast With Beans
Adding beans to avocado toast is another great way to add protein, and if you don’t eat eggs or meat, this will likely be your go-to option for increasing the protein content of this meal. The extra beans will add some calories and carbs, though.
For a slice of avocado on toast with beans, you’re looking at approximately 350 calories. That includes 30 grams of carbohydrates, 13 grams of fiber, 12 grams of protein, 19 grams of fat, and 6 grams of sugar.
Remember that these are not exact numbers, and they will change if you decide to add other toppings. If you use thick slices of sourdough bread for avocado toast with beans, the calories will increase accordingly.
The calories in avocado toast can vary a lot depending on what bread you choose for your toast, the size of your avocado, and whether you want toppings.
In general, the calories in avocado toast range from under 200 calories for plain avocado toast on whole wheat bread, to nearly 400 calories for sourdough avocado toast with plenty of toppings.
When ordering from a restaurant, you can ask how the toast is prepared to gauge the calories.
Frequently Asked Questions
Everyone’s metabolism is different, and the way you prepare your avocado toast will impact how long or how much exercise it takes to burn it off.
Burning off your average slice of plain avocado toast on whole wheat bread would probably take you about 1.5 hours of walking, 35 minutes of swimming, and 25 minutes of cycling or jogging.
However, a slice of sourdough toast with avocado and extra toppings could take you nearly 3 hours of walking to burn off, or around 50 minutes of jogging or cycling.
Reducing the calories in your avocado toast starts by being sensible with your choice of bread. It can be tempting to opt for thick white bread or sourdough toast, but if you want to keep the calories down, stick to whole wheat bread or rye bread.
Similarly, be careful of how much avocado you put on your toast. Half a medium avocado per slice is a good rule of thumb.
Trying to load an entire avocado onto a slice of toast is not a good idea if you’re trying to keep the calories down, and nor is adding a lot of extra toppings.
If you’re trying to increase your calories, try adding more avocado to your avocado toast, and go for sourdough or white bread if you feel like it. Add toppings like egg, beans, or bacon to your toast, or drizzle olive oil over the top.
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