Quick Answer
The number of calories in 2 pieces of toast with avocado depends on the type and thickness of bread, amount of avocado, and any additional toppings or spreads added. On average, 2 slices of white bread contain about 140 calories while 2 slices of whole wheat bread provide around 160 calories. A thin spreading of mashed avocado (around 1/4 of an avocado) adds about 50 calories per slice. So the total calories for 2 pieces of toast with avocado ranges from 240-260 calories. Adding extras like butter or oil will increase the calorie count further.
Calculating Calories in Toast
The main factors that determine the calories in a piece of toast are:
- Type of bread – White, wheat, sourdough, etc.
- Thickness of the slice
- Added toppings like butter, jam, nut butters
On average, one slice of white bread contains about 70 calories while one slice of whole wheat bread provides around 80 calories. Here is the calorie breakdown for common types of bread:
| Bread Type | Calories per slice |
|---|---|
| White bread | ~70 calories |
| Wheat bread | ~80 calories |
| Sourdough bread | ~100 calories |
| Multigrain bread | ~80 calories |
| Rye bread | ~80 calories |
| Pumpernickel bread | ~100 calories |
The calorie content increases for thicker sliced breads. So 2 slices of standard white bread would contain about 140 calories (70 x 2) while 2 slices of whole wheat bread would have around 160 calories (80 x 2).
Calories in Avocado
Avocados are relatively high in fat compared to other fruits and vegetables. A 1/4 cup or around 1/3 of a medium Hass avocado contains about 50 calories and 4-5 grams of fat.
So if you spread a thin layer of mashed avocado on each slice of toast, it would add roughly 50 additional calories. A thicker spread of avocado would add more calories.
Here are the nutrition facts for avocado based on a 1/4 cup serving (50g):
| Nutrition Facts | Amount |
|---|---|
| Calories | 50 |
| Fat | 4.5g |
| Protein | 0.5g |
| Carbohydrates | 2g |
| Fiber | 1.5g |
So a thin spread of around 1/4 avocado would add 50 calories to each slice of toast. This is a healthy source of monounsaturated fats.
Total Calories in Toast with Avocado
Based on the average calorie counts for bread and avocado, here are the estimated totals for 2 slices of toast topped with mashed avocado:
- 2 slices white bread + 1/4 avocado each: ~140 + 100 = 240 calories
- 2 slices wheat bread + 1/4 avocado each: ~160 + 100 = 260 calories
- 2 slices sourdough bread + 1/4 avocado each: ~200 + 100 = 300 calories
So on average, 2 pieces of toast with a thin spread of avocado provides between 240-260 calories.
This calorie count only includes the toast and avocado. Any additional toppings will increase the totals:
- Butter: 100 calories per tablespoon
- Olive oil: 120 calories per tablespoon
- Jam, honey, nut butters: 50-100 calories per tablespoon
Adding a pat of butter and drizzle of honey on the avocado toast could tack on an extra 150-200 calories.
Ways to Modify Calories
There are a few simple ways to reduce or increase the calorie content of avocado toast:
- Use thinner slices of bread
- Choose lower calorie bread like white instead of whole wheat
- Limit avocado to 1/8 or 1/4 at most per slice
- Avoid additional toppings like butter, oil, honey, etc.
- Add extras like nuts, seeds, cheese for more calories
- Use thick, bakery-style bread for more calories per slice
Making open-faced avocado toast on just 1 slice of bread cuts the calories in half. Also going light on the amount of avocado can reduce the total.
On the other hand, choosing thick bread slices and loading up on the avocado and other high-calorie toppings will increase the calorie count significantly.
Nutrition Benefits
Despite being relatively high in calories, avocado toast can be a very nutritious breakfast or snack when homemade.
- Avocados provide heart-healthy monounsaturated fats.
- They are high in fiber, vitamin K, folate, vitamin C, potassium and lutein.
- Whole grain or multi-grain bread offers lots of filling fiber.
- Together, the combo offers antioxidants, vitamins, minerals and healthy fats.
Drizzling the avocado toast with olive oil or another healthy fat boosts absorption of fat-soluble antioxidants like vitamin E.
Some healthy add-ons include lemon juice, smoked salmon, greens, sprouts, tomatoes or a poached egg for more protein.
Overall, enjoying homemade avocado toast in moderation can be a nutritious addition to a balanced diet. Just be mindful of portion sizes to keep calories in check.
Avocado Toast Calories at Restaurants
When dining out, the calorie content of avocado toast is entirely dependent on the restaurant’s specific recipe. Trendy cafes often load up the avocado toast with thick bread, generous avocado portions, drizzles of oil, plus extras like cheese, nuts, eggs and bacon.
While incredibly delicious, these stacked versions can pack 500 calories or more per serving.
For example, here are the nutrition stats for avocado toast from popular restaurants:
| Restaurant | Calories |
|---|---|
| Starbucks | 510 |
| Panera Bread | 370 |
| Bruegger’s Bagels | 450-550 |
| California Pizza Kitchen | 590 |
Ordering avocado toast when eating out, especially for breakfast or brunch, can easily provide nearly half your daily calorie needs. Be mindful of your hunger level, and consider splitting or adding a side salad for balance.
Conclusion
To summarize, 2 slices of toast topped with mashed avocado provides between 240-260 calories on average. This estimate is based on 70 calories per slice of white bread and 50 calories for a thin spread of 1/4 avocado.
Using whole wheat bread instead of white bread adds around 20 more calories. Extras like butter, olive oil, nut butters or other toppings will increase the total further.
At restaurants, loaded avocado toast recipes can contain over 500 calories. But homemade versions are very nutritious with the healthy fats, fiber, vitamins and minerals provided by fresh avocado and whole grain toast.
Just be mindful of portion sizes, choose healthy toppings, and balance avocado toast with other whole foods for an overall balanced diet. Then this trendy breakfast option can be eaten guilt-free and provide a boost of nutrients.
