Arrindell says that — most of the time — avocado toast is indeed a healthy choice. "Avocado contains a lot of heart-healthy unsaturated fats, as well as a good amount of fiber," Arrindell explains. "Plus, if you're eating at a restaurant, you have a lot of control of what goes on top of your avocado toast.
The best bread options, according to Avocado Toast Recipes, are sturdier, denser breads like whole grain, multigrain, and sourdough. Not only will you have a proper foundation for your yummy avocado, but you'll also have a healthier breakfast.
Breakfast Avocado Sourdough Toast (1 serving) contains 30g total carbs, 25g net carbs, 20g fat, 7g protein, and 336 calories.
These fats help to lower undesirable LDL cholesterol when eaten in place of saturated fat. So not only do avocados help promote weight loss, but they also significantly improve cardiovascular health, possibly contributing to longer lives.
Avocado has a buttery, savory taste, and eating the right portions of avocado can help improve bad cholesterol levels. Avocados are full of heart-healthy unsaturated fats and fiber. Avocados are also considered brain food, so having avocado toast occasionally for breakfast can help you improve your brain health.
The average avocado toast is just short of 300 calories, 290 calories to be exact, of which we have 30g of carbs, 8g of fiber, 8g of protein, 16g of fat and 415mg of sodium.
In conclusion, a serving of avocado toast typically contains around 200-250 calories, but this can vary depending on the ingredients used. Avocado toast can be a nutritious and delicious choice for breakfast or brunch, especially when paired with whole-grain bread and other healthy toppings.
"Since the avocado itself has quite a bit of fat per serving, adding bacon or cheese on top of it can turn avocado toast into a very high-fat meal," warns Arrindell. If you're at a restaurant, there's the almost certain reality that the bread is probably slathered in butter before being toasted, too.
You May Maintain a Healthy Weight
Daily avocado consumption may actually prevent weight gain, per a 2019 study in Nutrients. In addition, a 2021 Journal of Nutrition study found that enjoying an avocado a day may help to reduce visceral fat among females.
Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating. A diet rich in unsaturated fats (the "mono" ones) also helps prevent body fat from accumulating around the belly.
Nutrition Information
An average one slice of sourdough bread (about 50 grams) contains: Calories: 185. Protein: 2 grams. Fat: 1 grams.
How many calories are in 2 small slices of sourdough bread? You would need to do specific detailed calculations for an accurate measure, however, on average 2 slices of sourdough bread weighing 64g each will contain around 348 calories.
Again, the number of calories will also be slightly lower due to the carbohydrates levels being slightly lower for sourdough breads. Fats are naturally low in sourdough bread and will be pretty much the same as other breads. If you do want to increase your fat intake, have the bread with lashings of butter.
Sourdough bread may have health benefits due to the fermentation process that manufacturers use to make it. Beneficial bacteria and low phytates make sourdough bread easy to digest, and they may also help with weight loss.
Excess intake of avocados may also cause constipation due to its high fiber content. On the other hand, the fruit is high in water too. Consuming the fruit in excess may make it difficult for your body to absorb all the water properly, potentially leading to diarrhea.
"Monounsaturated and polyunsaturated fats, such as Omega 3 and Omega 6, of which this combination is particularly rich in, counteract the depositing of triglycerides and LDL bad cholesterol," explains nutritionist Valentina Schirò. "The combination of eggs and avocado also helps regulate blood pressure.
Avocado is a great replacement for higher-calorie toast toppings. "An ounce provides just 45 calories, compared with 203 calories per ounce of butter," adds Yawitz.
Just as you might have guessed, avocado on your toast is the smarter option when it comes to losing weight. Not only does it have fewer calories, but it also offers more fiber, which helps you feel fuller longer.
Is avocado toast a good source of protein? Your typical avocado toast is missing an important nutrient because it does not have much protein. ½ of avocado only has one gram of protein, and the bread itself usually only has around 2-3 depending on what kind of bread you use.