Avocado toast with egg has become an increasingly popular breakfast and brunch item on cafe menus and home kitchens. This tasty combination provides a nutritious mix of healthy fats, protein, fiber, and essential vitamins and minerals. But how many calories are actually in avocado toast with egg? And is it a healthy option for your diet?
This article takes an in-depth look at the calorie count and nutritional profile of avocado toast with egg. We’ll break down the calories and nutrients found in the key ingredients – avocado and eggs. You’ll also learn some delicious recipe ideas and ways to tweak this meal to suit your dietary needs, whether you’re looking to lose weight, gain muscle, or simply eat a wholesome breakfast.
Understanding the Nutrition in Avocados
The buttery, rich avocado is the star ingredient that makes this toast so mouthwatering. Avocados provide a wide range of health benefits thanks to their stellar nutritional profile.
Here’s an overview of the key nutrients found in one medium avocado (150 grams):
- Calories: 234
- Fat: 21 grams (3.4 grams saturated)
- Carbohydrates: 17 grams
- Fiber: 13 grams
- Protein: 4 grams
- Vitamin K: 26% of the RDI
- Folate: 30% of the RDI
- Vitamin C: 25% of the RDI
- Potassium: 22% of the RDI
- Vitamin E: 17% of the RDI
Avocados contain mostly monounsaturated fats, the same heart-healthy fats found in olive oil. They are also high in fiber, both soluble and insoluble, which can help lower cholesterol and improve regularity. The high content of B vitamins, vitamin K, and folate makes avocados great for skin, heart, and eye health. They also contain lutein and zeaxanthin, two carotenoids that protect the eyes and reduce the risk of age-related eye issues.
Overall, avocados deliver a highly beneficial nutritional profile. Let’s now look at the nutrition you get from eggs.
The Power-Packed Nutrition in Eggs
Eggs are a complete, high-quality protein containing all 9 essential amino acids. Just one large egg provides about 6 grams of filling protein.
Some key vitamins and minerals in a large egg:
- Calories: 72
- Protein: 6 grams
- Fat: 5 grams (1.6 grams saturated)
- Iron: 6% of the RDI
- Folate: 5% of the RDI
- Vitamin A: 6% of the RDI
- Vitamin B5: 7% of the RDI
- Vitamin B12: 15% of the RDI
- Phosphorus: 9% of the RDI
- Selenium: 22% of the RDI
The antioxidant lutein and zeaxanthin found in egg yolks helps prevent eye disorders. Eggs also contain choline, an essential nutrient involved in metabolism, brain function, and transporting lipids. The egg yolk does contain dietary cholesterol, but current research shows dietary cholesterol has little effect on blood cholesterol for most people. Overall, eggs provide high-quality protein and micronutrients.
Now let’s put it all together and see how many calories you get from a typical serving of avocado toast with egg.
Total Calories in Avocado Toast with Egg
The basic recipe for avocado toast with egg includes:
- 1 slice of whole grain or sourdough bread
- 1⁄2 medium avocado
- 1 large egg
Here is the calorie breakdown for a standard serving:
- Bread (1 slice): 80 calories
- 1⁄2 medium avocado: 117 calories
- 1 large fried egg: 90 calories
Total: Around 287 calories
Of course, this will vary slightly depending on the exact ingredients. Whole grain or sourdough bread tends to have 80-100 calories per slice. Using just a quarter of an avocado would halve the calories. And a poached egg may have slightly fewer calories than a fried one. In general, you can expect between 200-350 calories for a standard serving of avocado toast with egg. Not bad for a meal that keeps you feeling full and provides lasting energy!
Let’s look at some different ways to enjoy avocado toast with egg and tweak the calories.
Recipe Ideas for Avocado Toast with Egg
The basic recipe is just the foundation. There are dozens of delicious ways to change up your avocado toast!
Classic Avocado Toast with Fried Egg
This no-fuss version allows the flavor of the crispy egg yolk and creamy avocado to shine. Simply toast your bread, mash the avocado on top, and finish with a sunny side fried egg. Sprinkle with red pepper flakes, black pepper, or chili powder for a kick. Hot sauce is also delicious.
Calories: Around 287
Avocado Toast with Poached Egg
For a lighter option, try poaching your egg instead of frying. Poached eggs have about 20 fewer calories than fried eggs. Gently top the avocado with a poached egg and a sprinkle of fresh dill or parsley.
Calories: Around 260
Avocado Toast with Salmon and Poached Egg
This protein-packed version adds smoked salmon. Top your avocado toast with slices of smoked salmon, a poached egg, and lemon zest. This combination provides healthy fats from the avocado and salmon plus an extra protein boost.
Calories: Around 320
Avocado Toast with Tomato and Sprouts
Make your avo toast veggie-centric by adding slices of fresh tomato and a handful of alfalfa sprouts or microgreens on top. Finish with cracked black pepper and Maldon sea salt flakes.
Calories: Around 240
Vegan Avocado Toast
For a vegan/veggie option, skip the egg and top your avocado toast with crumbled tofu or black beans for plant-based protein. Microgreens, tomato, and pumpkin seeds add extra flavor and crunch.
Calories: Around 195
Is Avocado Toast with Egg Healthy?
Now that you know the calorie count, let’s discuss the health implications of adding avocado toast with egg to your regular diet.
Overall, this combo provides an excellent source of healthy fats, protein, fiber, and micronutrients to help kickstart your day.
- The monounsaturated fats from avocado can help lower LDL cholesterol and reduce the risk of heart disease.
- Protein from eggs and avocado provides satiety to keep you feeling fuller for longer after breakfast. This may prevent overeating later in the day.
- Fiber from whole grain bread and avocado aids digestion and gut health.
- Key nutrients like folate, lutein, B vitamins, and vitamin K offer wide-ranging health perks.
Weight Loss Benefits
Avocado toast with egg can support weight loss and maintenance goals, thanks to its nutrition profile.
Protein is the most filling macronutrient and eggs pack about 6g per serving. This helps suppress appetite and prevent post-meal blood sugar spikes.
Dietary fiber from the avocado and whole grain bread slows digestion, leading to stable blood sugar and extended satiety between meals.
Monounsaturated fats from the avocado may boost fat burning. Studies show participants who ate more monounsaturated fats had an elevated resting metabolic rate versus diets high in saturated fats.
To lose weight with avocado toast and egg, be mindful of your total daily calorie intake and serving sizes. Enjoy it as part of a reduced-calorie diet full of veggies, lean proteins, and whole grains.
Drawbacks and Considerations
Avocado toast with egg makes a very nutritious breakfast or light meal. However, there are a few drawbacks to consider:
- The calorie density can add up quickly if you don’t watch your portion size. Stick to 1 slice of bread and 1⁄2 medium avocado.
- Some people need to limit their cholesterol intake from eggs. Speak to your doctor if you have concerns.
- Due to its phytochemical content, avocados are among the top food allergens, especially in children. They are off-limits for people with latex allergies.
- Like all fruits and veggies, avocados contain trace pesticide residues, even when organic. You can minimize exposure by washing the skin.
- As with any meal, balance, and moderation is key. Enjoy avocado toast with egg as part of an overall healthy and balanced diet for optimal wellness.
Avocado Toast with Egg: A Global Brunch Sensation
This winning combo has become a menu staple at trendy brunch cafes across the world. On social media, pretty plates of avocado toast draw in views and likes by the thousands.
But how did this relatively simple dish achieve such widespread fame?
The Rise of Avocado Toast
While mashing avocado on toast isn’t a new concept, it surged in popularity within the last decade. Food historians trace its origin back to Australia in the 1990s. The Aussie-style avocado toast eventually made its way to hip cafes in the United States, like New York’s Cafe Gitane.
As the dish grew trendy in the US, UK, and beyond, restaurants started adding unique toppings and twists while keeping the smashed avocado base. Eggs were a natural protein-packed accompaniment.
Coupled with the avocado toast craze was a boom in avocado consumption globally. From 2000 to 2016, avocado imports in the EU rose by 214% according to IndexBox. Trendy brunch menus helped drive this avocado demand.
Why So Popular?
There are several factors behind the appeal and rise of Avo toast around the world:
- Nutritional profile – As discussed, avocado toast offers fiber, protein, and healthy fats lacking in sugar-laden breakfasts.
- Texture appeal – The creamy avocado base contrasts with the crunchy toast for a mouthwatering texture combo.
- Taste – Avocados have a subtly sweet and nutty flavor that pairs perfectly with eggs.
- Photogenic aesthetic – Vivid green avocado and orange egg yolks make for an eye-catching Instagram post.
- Versatility – It can be topped with almost anything like salmon, beans, veggies, seeds, and spices for endless variety.
- Fast and easy prep – Avocado toast comes together quickly at home or cafes.
The nutrition, taste, and photogenic quality together turned Avo toast into a global sensation.
Make Avocado Toast Part of a Healthy Lifestyle
Armed with the knowledge of calories and benefits, you can now enjoy guacamole toast as part of a healthy lifestyle. Follow these final tips:
- Stick to 1-2 times per week to help manage calories and limit exposure to pesticides.
- Combine with scrambled tofu or black beans for vegan protein.
- Top your toast with plenty of fresh vegetables like tomatoes and microgreens.
- Opt for sprouted or whole grain bread over white bread for more fiber and nutrition.
- Watch your portions and aim for 1⁄2 medium avocado per serving to control calories.
- Enjoy as part of an overall diet high in veggies, lean proteins, legumes, whole grains, and healthy fats.
The creamy, green goodness of avocado toast with egg offers a nutrient-dense and delicious start to your day or a satisfying snack at any time. With its stellar nutrition profile and endless variety, avo toast has cemented itself as a global brunch icon for good reason.