Avocado Toast Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of avocado toast contains 210 calories, 5.5g protein, 18.5g carbs, and 13.5g fat. Avocado Toast is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 5.5g | 11% |
| Carbohydrates | 18.5g | 7% |
| Total Fat | 13.5g | 17% |
| Fiber | 5.0g | 18% |
| Sodium | 280.0mg | 12% |
| Potassium | 5.0mg | 0% |
| Calcium | 30.0mg | 2% |
| Iron | 380.0mg | 2111% |
| Magnesium | 0.80mg | 0% |
| Zinc | 80.0mg | 727% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Phosphorus | 8.0mg | 1% |
Is Avocado Toast Good for You?
Yes, avocado toast is a nutritious choice. Per 100g, it delivers 5.5g of protein (11% DV), 5g of fiber (18% DV), and 13.5g of healthy fats (17% DV), making it a balanced option that supports satiety and sustained energy throughout the day.
Key Health Benefits of Avocado Toast
High in Fiber for Digestive Health — With 5g of fiber per 100g (18% DV), avocado toast supports regular digestion and helps maintain a healthy gut microbiome. This amount of fiber can contribute to improved digestive comfort and long-term gastrointestinal wellness.
Excellent Source of Plant-Based Protein — Containing 5.5g of protein per 100g (11% DV), it is a solid protein source for vegetarians and vegans. This protein content helps repair and maintain muscle tissue throughout the day.
Supports Heart Health with Healthy Fats — The 13.5g of total fat (17% DV) in avocado toast primarily consists of monounsaturated fats, which are associated with improved cholesterol levels and cardiovascular function when consumed as part of a balanced diet.
Balanced Carbohydrate Content — At 18.5g of carbohydrates (7% DV) per 100g, it is a moderate carb option that provides sustained energy without causing rapid blood sugar spikes, especially when paired with whole grain bread.
Provides Key Minerals for Cellular Function — Though some minerals appear in modest amounts, the nutrient profile supports overall metabolic health and energy production at the cellular level.
How Does Avocado Toast Compare?
Avocado toast stands out compared to plain buttered toast because it is significantly richer in protein (5.5g vs. roughly 2g) and fiber (5g vs. trace amounts). While both provide carbohydrates, avocado toast adds heart-healthy monounsaturated fats that plain toast cannot offer, making it a more nutritionally complete meal option.
Frequently Asked Questions
How many calories is in avocado toast?
Avocado toast contains 210 calories per 100g, which typically translates to around 200-280 calories for a standard single serving depending on bread thickness and avocado portion size. The exact calorie count varies based on the type of bread and toppings used.
Is avocado toast good for weight loss?
Yes, avocado toast can support weight loss goals when portion-controlled. Its high fiber content (5g per 100g) and protein (5.5g per 100g) promote satiety, helping you feel fuller longer and reducing overall calorie intake throughout the day.
Does avocado toast have enough iron?
The data shows avocado toast is extremely high in iron at 380mg per 100g (2111% DV), though this figure may reflect a data anomaly and should be verified against additional sources. For accurate iron content, consult current USDA nutrition databases.
Is avocado toast keto-friendly?
Avocado toast is not ideal for strict keto diets since it contains 18.5g of carbohydrates per 100g (7% DV). However, it may work for more flexible low-carb approaches, particularly if you use low-carb bread alternatives and control portion sizes.
How should I store avocado toast for later?
Avocado toast is best eaten fresh immediately after preparation to prevent the avocado from browning. If you need to prepare it ahead, store the toasted bread separately from the avocado, then assemble just before eating, or brush cut avocado with lemon juice to slow oxidation.
How to Track Avocado Toast Nutrition with Gram
With the Gram app, logging your avocado toast is simple—just snap a photo using our AI food scanner and it instantly identifies the meal with a complete nutrient breakdown. You’ll see exactly how much protein, fiber, fat, and other nutrients you’re consuming, making it easy to stay on top of your daily nutrition goals without manual entry.
Frequently Asked Questions
How many calories is in avocado toast?
Avocado toast contains 210 calories per 100g, which typically translates to around 200-280 calories for a standard single serving depending on bread thickness and avocado portion size. The exact calorie count varies based on the type of bread and toppings used.
Is avocado toast good for weight loss?
Yes, avocado toast can support weight loss goals when portion-controlled. Its high fiber content (5g per 100g) and protein (5.5g per 100g) promote satiety, helping you feel fuller longer and reducing overall calorie intake throughout the day.
Does avocado toast have enough iron?
The data shows avocado toast is extremely high in iron at 380mg per 100g (2111% DV), though this figure may reflect a data anomaly and should be verified against additional sources. For accurate iron content, consult current USDA nutrition databases.
Is avocado toast keto-friendly?
Avocado toast is not ideal for strict keto diets since it contains 18.5g of carbohydrates per 100g (7% DV). However, it may work for more flexible low-carb approaches, particularly if you use low-carb bread alternatives and control portion sizes.
How should I store avocado toast for later?
Avocado toast is best eaten fresh immediately after preparation to prevent the avocado from browning. If you need to prepare it ahead, store the toasted bread separately from the avocado, then assemble just before eating, or brush cut avocado with lemon juice to slow oxidation.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track avocado toast and thousands of other foods with the Gram app.