Avocado toast is a simple, healthy, delicious snack that is great for all ages.
My wife, son and myself all love avocado toast, and it is one of the most convenient nutrient-dense snacks you can make.
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 look out for toal calorie content.
Avocado toast is a filling, nutrient-dense food that will probably make weight loss or weight management much easier for you, but that doesn’t mean you should ignore the fact that it contains a lot of dietary fat and has a moderately high total calorie content.
Large Avocado: ~320 Calories
Below is a detailed breakdown of the ingredients typically used in avocado toast, along with their nutritional values.
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 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.
Final Thoughts – Is Avocado Toast a High-Calorie Food?
Avocado toast is not only a tasty and trendy option but also a nutritious one.
With its balanced profile of healthy fats, protein, and fiber, it serves as a great meal choice for those looking to maintain a healthy diet.
With my recipe, your avocado toast will contain approximately 590 calories but will provide 12g of protein and 17 grams of fiber!
By understanding the caloric and nutritional content of avocado toast, you can enjoy it as part of a balanced diet that supports your health and wellness goals.
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