Calories in Avocado Toast: How to Make Your Brunch Healthier

Understanding the Calories in Avocado Toast to Make Your Brunch Healthier

Avocado toast has become a staple brunch food in many households. It offers a fresh, flavorful way to start your day. However, while delicious, the calories in avocado toast can quickly add up, especially when paired with other brunch items.

If you're looking to keep your morning meal a bit healthier, understanding the calories in avocado toast is key. In this in-depth guide, we'll cover:

• The nutritional benefits of avocado toast
• Calories in avocado toast with different toppings
• How to make avocado toast lower in calories
• Building a balanced, lower calorie brunch plate
• Portion sizes for avocado toast
• Other tips for a healthy brunch

Let's start by understanding why avocado toast has become such a popular and nutritious breakfast choice.

The Nutritional Benefits of Avocado Toast

There are many good reasons why avocado toast has become a go-to morning meal for health-conscious eaters. Avocados offer an impressive nutritional profile. Just one half of a medium avocado (100 grams) contains:

• 160 calories
• 15 grams of heart-healthy fats
• 9 grams of fiber
• 20 different vitamins and minerals

Eating avocados as part of a balanced diet has been linked to improved heart health, better nutrient absorption, reduced inflammation, and lower BMI.

Plus, pairing avocado with whole grain or sourdough toast adds additional fiber. This makes avocado toast a very nutrient-dense choice to start your day.

The Calories in Avocado Toast

While clearly nutritious, avocado is still a high calorie fruit. One half of a medium avocado has 160 calories. Add in the calories from toast and any other toppings, and your avocado toast can quickly end up high in calories.

Here's the breakdown of approximate calories for avocado toast with different toppings:

• Avocado toast (1/2 medium avocado + 1 slice whole wheat bread) - Around 250 calories
• Avocado toast with 1 poached or fried egg - 350-375 calories
• Avocado toast with smoked salmon (2 oz) - 380 calories
• Avocado toast with feta cheese (1 oz) - 330 calories
• Avocado toast with bacon (2 strips) - 400 calories

As you can see, loading up avocado toast with high calorie extras like eggs, meat, and cheese can quickly drive up calorie counts into meal territory!

How to Make Avocado Toast Lower in Calories

Luckily, there are many easy ways to lighten up avocado toast and make it a more calorie-conscious choice:

1. Use thin 100-calorie whole wheat bread instead of regular slices.
2. Opt for 1/4 or 1/3 of an avocado instead of 1/2.
3. Season with red pepper flakes and garlic powder instead of high calorie toppings.
4. Drizzle with just 1 tsp olive oil instead of pouring generously.
5. Add spices like cayenne, paprika, cumin instead of cheese/meat.
6. Top with a sprinkling of seeds or nuts rather than fatty toppings.
7. Sub in mascarpone cheese or Greek yogurt for high fat cheese.

Following these tips can help keep the total calories closer to 300 or less, making avocado toast more brunch-friendly.

Building a Balanced Lower Calorie Brunch Plate

Avocado toast alone can make a light breakfast or snack. However, when paired with sides and drinks as part of a full brunch, calories add up fast.

To balance out your brunch plate, fill half with non-starchy veggies like tomato slices, roasted asparagus or broccoli, sautéed spinach, or kale salad.

Fill one quarter with avocado toast. Then round it out with one starch like a small side of oven roasted potatoes or sweet potato hash, 1/2 cup fresh fruit, or 3/4 cup lowfat Greek yogurt.

For a beverage, stick to water, unsweetened coffee or tea, or one small 4-6 oz glass of fresh juice. This template creates a nutritious, satisfying brunch around 400-500 calories.

What's a Serving Size of Avocado Toast?

Portion control is key when eating calorie-dense foods like avocado toast. But what exactly is one portion?

Here are some guidelines for one serving of avocado toast:

• 1 slice of whole grain or sourdough bread
• 1/4 to 1/3 of a small or medium avocado
• Around 1 tbsp of lowfat cheese, hummus, or mashed avocado
• 1 oz of smoked salmon or other protein
• 1 tsp of oil, nuts, or seeds
• Unlimited herbs and spices

This single portion provides plenty of nutrition at around 250-300 calories. Resist the urge to pile on extra avocado or top with multiple ingredients.

Other Tips for a Healthy Brunch

Here are some other ways to enjoy brunch while still watching your health and calories:

• Fill up on veggies first before the main dish.
• Share dishes when dining out to avoid overeating.
• Eat slowly and stop when full before overdoing calories.
• Skip coffee drinks and juice, which are high in added sugars.
• Avoid "bottomless" brunch specials that promote overeating.
• Take leftovers home right away to prevent extra nibbling.

Balancing occasional treats like avocado toast with plenty of nourishing whole foods will help keep brunch from going overboard on calories!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.