Avocado toast is a certified brunch staple these days. Whether you prefer to nosh on it in the morning or as a midday snack, it’s a satisfying, savory way to fill you up. And for most of us, the more avocado loaded up on it, the better. But is eating this much avocado healthy? We asked nutritionists how much avocado you should be putting on your avocado toast. Here’s what they had to say
The nutritional breakdown of an avocado
First, you should know what the macro and nutrient breakdown of an avocado looks like. “In one cup of sliced avocado (or 146 grams), there is: 234 calories, 21 grams of total fat, 3.1 grams of saturated fat, 12 grams of carbohydrates but 10 grams of fiber, and 2.9 grams of protein,” explains registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. “It’s also a good source of magnesium, vitamin C, and vitamin B6.” Adds Lisa Statner, MS, RDN, registered dietitian nutritionist for Sodexo, “One medium avocado is a good source of vitamin A, has three times the potassium of a banana, and more folate than one cup of uncooked spinach.” Valdez notes that the fat content of avocado is something people often say is a negative of avocado toast. “I know there is concern regarding saturated fat, but the reality is that the healthy fats or unsaturated fat ratio to saturated fat are six to one, similar to olive oil,” he says.
A closer look at the calories
Rather than the fat, you may want to concern yourself more with the high-calorie content of an avocado, especially if you’re trying to lose weight by creating a calorie deficit. “If you are consuming a whole avocado with two slices of whole-grain bread, the calories can add up to over 800,” says Statner. “Be mindful of your personal calorie allowance for the day and whether your avocado toast is being consumed for a meal or at snack time. The upside is that because of the high monounsaturated fat content, this dish is very filling.” So, should you be spreading a whole delicious avocado on your bread every day? Unfortunately, the answer is probably no if you’re watching your calorie intake. According to Valdez, the perfect avocado toast includes two pieces of whole-wheat toast, each with one egg, half an avocado, and a slice of tomato. “You have whole wheat bread which contains fiber, nutrients, and some protein; tomato for fiber and antioxidants; egg for vitamins, minerals, and protein; and the most important ingredient avocado with its high fiber content and healthy fats,” says Valdez. “Balanced and delicious.” If you are interested in lowering your calories, Statner recommends shaving them from the toast rather the avocado. “You can make a ‘mock avocado toast’ with rice cakes, romaine lettuce boats, or cucumber slices,” she says. The bottom line? Eatingwholeavocado on your avocado toast is perfectly fine. But if you’re trying to drop a few pounds, you may want to stick with half an avocado. Next up: 10 Foods That Can Reduce Visceral Fat
Sources
Lisa Statner, MS, RDN, registered dietitian nutritionist for SodexoJonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics
