Calorie comparison
Almonds vs Avocado Toast
Per 100 grams, avocado toast is the lighter choice by 359 calories, while almonds delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Almonds | Avocado Toast |
|---|---|---|
| Calories | 579 | 220 |
| Protein | 21 g | 6 g |
| Carbs | 22 g | 24 g |
| Fat | 50 g | 12 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🌰 Almonds
1 oz (28 g)
162 cal
5.9 g protein · 6.2 g carbs · 14 g fat
🥑 Avocado Toast
1 slice (120 g)
264 cal
7.2 g protein · 28.8 g carbs · 14.4 g fat
Frequently asked
Which has more calories, almonds or avocado toast?
Per 100 g, almonds has 579 calories and avocado toast has 220. Avocado Toast is lower in calories.
Which has more protein, almonds or avocado toast?
Almonds has 21 g of protein per 100 g; avocado toast has 6 g. Almonds wins on protein.
Is almonds or avocado toast better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward avocado toast — but portion size matters more than which food you pick.
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