Is avocado toast healthy or not?

by Avocado Buddy
is avocado toast healthy

Many people eat this for breakfast few times a week, but only some ask the question – is avocado toast healthy actually? Avocado is steadily becoming one of the most popular foods in the world, especially in western countries like the USA. Both casual eaters and foodies are astounded by its unusual texture and taste, combined with a slew of nutritional benefits which we simply struggle to find elsewhere.

The focus of this article is on whether or not avocado toast is healthy to eat. To answer this question, we must consider three main criteria when it comes to this meal option: the avocado itself, the bread you are using, and other additions you may choose to put on your toast.

Let us now look at these, one by one in order to answer the question – is avocado toast healthy?


Before anything else, let us take a look at the avocado itself. Nutritionally speaking, an average avocado contains around 322 calories, and the fruit is mostly composed of fats (29 grams), monosaturated fats to be more specific. These are the good kind of fats, and they have been known to reduce bad cholesterol and lower the risk of heart disease. They also contain 10 grams of fiber and a good amount of vitamin C, B-6, potassium, and magnesium.

This makes the avocado fruit essentially healthy but in moderate amounts of course. If you consume a large number of avocados daily, then even the monosaturated fats can eventually become a problem.

One particularly healthy thing about them, though, is the high fiber content, as it helps to lower cholesterol levels, positively influences bowel health and movements, controls blood sugar, and contributes to you keeping a healthy weight level. Some studies also show that it helps reduce the risk of diabetes, cardiovascular disease, and, more specifically, heart disease. Fiber also slows down the digestive process and makes you feel full for a longer time after a meal.

All in all, the avocado is a very healthy fruit if not overindulged in.


To get an answer to the question of is avocado toast healthy, you have to look at other ingredients. Apart from the avocado, the ingredients that go into an avocado toast consist of, well… the toast itself. More specifically, this is where we will talk about the recommended type of bread to use for your avocado toast.

If you are reading this article and asking yourself the question of whether or not avocado toast is healthy, then odds are that you care about healthy eating, which is why we will help you choose the healthiest bread possible.

Whole grain bread should really be your go-to choice if you are trying to find bread that is both healthy and filling. When shopping, be sure to look for the Whole Grain stamp on your bread. This is a logo created by the Whole Grain Council indicating that a product contains at least eight grams of whole grains per serving. This type of bread is rich in complex carbohydrates, protein, and fiber, all of which are good for you.

Is avocado toast healthy
Whole grain bread – Credits: Magda Ehlers,

Another good tip for making sure you buy healthy varieties of bread is making sure that the first ingredient on it is “whole-wheat flour,” as opposed to something like “enriched bleach flour” or merely “wheat flour.” Likewise, you should look for labels that read “organic” rather than “natural” because research suggests that a large part of ingredients that go into organic bread were significant sources of important nutrients. Organic bread is also unrefined and unprocessed as signaled by containing around 49% whole food ingredients (compared to 24% and 7% in natural and conventional bread respectively).

White bread and bread made with enriched flour are much lower in helpful nutrients than whole grain bread. If you want something more than empty calories, invest in whole grain bread. That will contribute much to how healthy your avocado toast will be.

Other Ingredients

Now, while avocado and toast are the two main ingredients without which you cannot really make avocado toast, you can also add a plethora of other, optional ingredients in order to spice up your meal both in terms of taste and nutritional benefits.

So what are some of these useful additions? Well, let us start off with seasonings. Pepper, salt, garlic powder, red pepper flakes, etc. all work great in moderation.

Olive oil is also a good option to consider as it is high in healthy far. However, it is possible to go overboard with it, so when using it make sure to only use a drizzle.

More in the field of animal products we have eggs and certain types of meat. Eggs add a decent amount of protein but they can also contribute a significant portion of fat, which is probably not something you are looking for if you want a healthy avocado toast. Salmon is a great option when it comes to meat, but the smoked variety contains almost an entire day’s recommended salt intake in a serving, so be careful. Bacon is good occasionally to spice things up with salt and fat, but it is not a healthy option to be eating day in and day out.

Finally, a great option for making your avocado toast healthy is to add some sliced up vegetables, as they add few calories to the mix while adding flavor, texture, and nutrients.

Final discussion, is avocado toast healthy?

The thing to conclude from this article is that whether or not your avocado toast is healthy chiefly depends on what sort of ingredients you use to make it.

Avocados are healthy, and that is no secret. However, they, like anything else, can be harmful in large amounts. This means you should always strive to regulate your avocado intake. If you do, everything should be fine. The bread you use for the toast is also important, as it is preferable to find whole grain bread because of their superior nutritional characteristics in relation to white bread. Finally, when choosing all of the extra ingredients, it is important to keep the salt and fat to a minimum.

Thus, in conclusion, it is right to say that avocado toast is a healthy meal option for most people, provided you pick all the best ingredients and do not overdo it with anything.

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