Avocado toast makes a filling snack or light meal that contains plenty of fiber and protein. Although it's not low in calories, a significant number of avocado toast calories come from healthy fats, which provide satiety. Feeling satisfied helps prevent overeating and can keep you on track for weight loss.
Avocado toast made with a slice of 100 percent whole wheat bread and half of an avocado has about 200 calories, 11 grams of fat and 6 grams of protein.
Weight Loss and Satiety
Losing weight is a challenge. Frequently feeling deprived or hungry is frustrating and makes it more difficult to stick to a healthy eating plan.
According to a September 2016 review on food and satiety studies published in Advances in Nutrition, consuming whole foods that contain a significant amount of fiber, protein or whole grains contributes to feeling full and satisfied. This feeling of satiety is essential to losing weight or preventing weight gain because it keeps you from overeating.
Avocados for Weight Loss
Avocados are high in fiber and fat. About 15 percent of the fats are saturated fats, but the majority are heart-healthy monounsaturated fats and help the body absorb fat-soluble vitamins such as vitamins A and E. According to a March 2019 study published in the journal Nutrients, both fat and fiber in avocados contribute to satiety, which can make you eat less overall.
Avocados contain more protein than many other fruits and vegetables, which helps to boost overall protein intake when paired with other protein-rich foods. Avocados are also a good source of potassium and magnesium which are important for muscle function.
The USDA provides data on the energy and nutrients in avocados such as calories, fats, fiber and protein content. One California avocado —also called Haas avocado— weighs an average of 136 grams and contains:
- 218 calories
- 2.7 grams protein
- 21 grams fat: saturated fats, 2.9 grams; monounsaturated fats, 13.3 grams; polyunsaturated fats, 2. 5 grams
- 11.6 grams carbohydrates
- 9.1 grams fiber
- 0 milligrams cholesterol
Whole Wheat, Whole Grain Toast
When it comes to bread choices, toast made from 100 percent whole grain packs more protein and fiber per slice. In a 2012 study published in the Journal of Nutrition, women on a restricted diet lost more weight and fat mass while consuming whole-grain wheat products than those who ate refined wheat products.
The USDA FoodData database states that a medium or regular slice (approximately 36 grams) of whole wheat, whole grain bread provides:
- 90.7 calories
- 4.5 grams protein
- 1.3 grams fat
- 2.1 grams fiber
- 15.4 grams carbohydrates
- 1.6 grams sugars
Read more: Is Toast Good to Eat for Dieting?
Avocado Toast Nutrition
Avocados and whole grain bread are nutrient-dense foods that help stave off hunger. Avocado toast made with a slice of 100 percent whole wheat bread and half of an avocado has about 200 calories, about 11 grams of fat and about 6 grams of protein.
Because avocados contain a lot of calories, it is important to be mindful of serving size when trying to lose weight. It is easier to see how much you are consuming when avocados are sliced, rather than mashed.
Avocado Toast With Egg
Topping avocado toast with a large boiled or poached egg doubles the protein but also brings the total calories to 271 and adds nearly 5 grams of fat and 184 milligrams of cholesterol. A scrambled or fried egg cooked in butter, margarine or oil contributes additional fat and calories.
Protein intake is a key factor in losing weight because it helps the body retain muscle mass during weight loss, and the body burns more calories to process protein than the other macronutrients. The protein in the egg also helps you feel fuller longer than the same amount calories from carbs or fats.
Avocado Toast Recipes
Avocado toast can be a blank canvas for a variety of embellishments and a vehicle for nutritional enhancements in the form of vegetables, fruits, nuts, beans or cheeses. Additions to basic avocado toast turn it into a more substantial and satisfying small meal. Spices and fresh herbs also add flavor to keep it interesting.
Consider boosting the taste and nutrients in avocado toast with a spoonful of salsa and cooked beans, berries or chopped nuts drizzled with honey. You can add caprese salad with a splash of balsamic vinegar or roasted vegetables and a sprinkling of crumbled cheese. A layer of greens or sliced tomatoes makes a light, healthy addition to avocado toast with egg.
- USDA FoodData Central: "Avocado"
- USDA FoodData Central: "Whole Wheat Bread"
- Nutrients: "Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort"
- USDA FoodData Central: "Egg, Whole, Boiled or Poached"
- The Journal of Nutrition: "Whole Grain Compared With Refined Wheat Decreases the Percentage of Body Fat Following a 12-Week, Energy-Restricted Dietary Intervention in Postmenopausal Women"
- Harvard University T.H. Chan School of Public Health: "Food and Diet"
- Advances in Nutrition: "Snack Food, Satiety and Weight"