How Many Calories Are in Avocado Toast?

Wanting to know how many calories are in avocado toast is a common question for people trying to eat healthy and track their daily calorie intake.

Avocado toast is one of the most balanced meals you can make, combining complex carbs, heart-healthy fats, and plant-based protein for lasting energy and satiety.

My wife, son, and I all love avocado toast, and it is one of the most convenient, nutrient-dense snacks you can make.

Whether you enjoy it as a quick breakfast, a pre-workout snack, or a light dinner, it’s a versatile option that can easily fit into weight loss or maintenance goals.

Especially when you add in my substitution of using Dave’s Killer Bread instead of your usual loaf and sprinkling some high-protein, high-healthy fat hemp seeds on top, avocado toast will provide you with more sustainable energy than nearly anything else in your kitchen!

However, if you are looking to lose weight or maintain a specific weight, you still need to be on the lookout for total calorie content.

For people who struggle with eating enough calories to gain weight or too many calories to lose weight, knowing exactly how many calories are in avocado toast and how each ingredient contributes to your overall health is very important.

Below is a detailed breakdown of the ingredients typically used in avocado toast, along with their nutritional values and how they contribute to its calorie content.

Avocado Toast – Nutrient Analysis

Ingredient	Calories (kcal)	Sodium (mg)	Potassium (mg)	Total Carbs (g)	Protein (g)	Dietary Fiber (g)
Dave’s Killer Bread	220	2170	0	22	5	4
Avocado (1 large)	320	12	700	17	4	13
Hemp Seeds (2 tsp)	37	0	80	0	3	0
Pink Himalayan Sea Salt	0	6	208	0	0	0
Total	577	2188	988	39	12	17

Additional Nutrient Information:

• Saturated Fat: 3g
• Polyunsaturated Fat: 6g
• Monounsaturated Fat: 15g
• Trans Fat: 0g
• Cholesterol: 0mg
• Vitamin A: 10% DV
• Vitamin C: 30% DV
• Calcium: 5% DV
• Iron: 15% DV

Dave’s Killer Bread – 21 Whole Grain and Seeds (2 slices)

• Calories: 220 kcal
• Sodium: 2170 mg
• Potassium: 0 mg
• Total Carbs: 22 g
• Protein: 5 g
• Dietary Fiber: 4 g

Avocado (1 large)

• Calories: 320 kcal
• Sodium: 12 mg
• Potassium: 700 mg
• Total Carbs: 17 g
• Protein: 4 g
• Dietary Fiber: 13 g

Hemp Seeds (2 tsp)

• Calories: 37 kcal
• Sodium: 0 mg
• Potassium: 80 mg
• Total Carbs: 0 g
• Protein: 3 g
• Dietary Fiber: 0 g

Pink Himalayan Sea Salt (1 pinch)

• Calories: 0 kcal
• Sodium: 6 mg
• Potassium: 208 mg
• Total Carbs: 0 g
• Protein: 0 g
• Dietary Fiber: 0 g

Health Benefits of Avocado Toast

By using a high-quality, nutrient-dense bread and adding hemp seeds, you have a 100% vegan, high-protein snack that will provide you with lasting energy.

Here is a bit more information about the health benefits of avocado toast:

Rich in Healthy Fats

Avocados are a great source of monounsaturated fats, which are beneficial for heart health.

These fats can help reduce bad cholesterol levels and lower the risk of heart disease.

High in Dietary Fiber

Both avocados and whole grain bread contribute to a high fiber content in avocado toast.

Fiber is one of the most important nutrients to consciously consume because it acts as a prebiotic and fuels the growth of good bacteria in your gut.

By fueling the good bacteria in your gut with the prebiotic fiber in avocado toast, you pave the way for long-term overall good health.

Fiber aids in digestion, helps maintain blood sugar levels, and can keep you feeling full longer.

Packed with Essential Nutrients

Avocado toast provides a substantial amount of potassium, essential for maintaining proper heart and muscle function.

Additionally, the combination of ingredients supplies vitamins, minerals, and antioxidants that support overall health.

Nutritional Information for Common Avocado Toast Add-Ons

Add-On	Serving Size	Calories (kcal)	Total Fat (g)	Saturated Fat (g)	Sodium (mg)	Potassium (mg)	Total Carbs (g)	Protein (g)	Dietary Fiber (g)	Vitamin A (%DV)	Vitamin C (%DV)	Calcium (%DV)	Iron (%DV)
Poached Egg	1 large	72	5	1.6	62	69	0.4	6.3	0	5%	0%	2%	4%
Smoked Salmon	2 oz	66	3.3	0.7	700	244	0	9.5	0	2%	0%	2%	2%
Cherry Tomatoes	5 tomatoes	15	0.2	0	1	125	3.3	0.7	1	10%	15%	0%	1%
Feta Cheese	1 oz	75	6	4	316	19	1.1	4	0	4%	0%	14%	2%
Red Pepper Flakes	1 tsp	6	0.3	0	1	7	1.1	0.3	0.8	2%	1%	0%	1%
Olive Oil	1 tbsp	119	13.5	2	0	0	0	0	0	0%	0%	0%	0%
Arugula	1 cup	5	0.1	0	7	74	0.7	0.5	0.3	11%	5%	3%	1%
Black Beans	1/2 cup	114	0.5	0.1	1	305	20.4	7.6	7.5	0%	0%	2%	10%
Red Onion	1/4 cup	16	0.1	0	1	58	3.7	0.4	0.6	0%	2%	1%	1%
Cucumber	1/2 cup	8	0.1	0	1	76	1.9	0.3

When Should You Eat Avocado Toast?

Avocado toast is a versatile and nutritious meal option that can be enjoyed at any time of the day.

However, there are specific times when it can be particularly beneficial.

For me, avocado toast has been an excellent choice as both a metabolism-boosting breakfast and a nighttime snack.

In the morning, it provides the energy and satiety I need to start my day right.

At night, it serves as a satisfying and healthy alternative to other snacks, helping me avoid less nutritious options and keeping me full until bedtime.

Avocado toast’s versatility and nutritional benefits have made it a staple in my family’s diet.

Is Avocado Toast a High-Calorie Food?

Avocado toast is moderately high in calories, but those calories come from nutrient-dense ingredients that support overall health.

Most of its energy comes from healthy monounsaturated fats found in avocados, which help maintain heart health and keep you full for longer periods.

When paired with whole-grain bread and toppings like hemp seeds or eggs, it becomes a balanced meal that offers sustained energy rather than empty calories.

While it may not be a low-calorie food, avocado toast provides exceptional nutritional value, making it a smart choice for both weight management and long-term wellness when portion sizes are kept in check.

Final Thoughts: Understanding the Calorie Content of Avocado Toast

Avocado toast is a nutritious, satisfying, and versatile meal that can easily fit into most balanced diets.

However, its calorie content can vary widely depending on portion sizes and added ingredients.

For example, a basic serving made with half an avocado on whole-grain bread averages around 250 to 300 calories, but toppings like eggs, cheese, or seeds can significantly increase the total.

This doesn’t make avocado toast unhealthy, as it’s a combination of healthy fats, fiber, and micronutrients that support sustained energy and satiety.

The key is awareness and balance.

Understanding how many calories are in avocado toast helps you adjust portion sizes and toppings to align with your nutrition goals.

Whether you’re focused on weight management, athletic performance, or general wellness, avocado toast can remain a staple, especially when built with wholesome ingredients and mindful calorie control.