Calorie comparison
Avocado Toast vs Brown Rice
Per 100 grams, brown rice is the lighter choice by 97 calories, while avocado toast 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 | Avocado Toast | Brown Rice |
|---|---|---|
| Calories | 220 | 123 |
| Protein | 6 g | 2.7 g |
| Carbs | 24 g | 26 g |
| Fat | 12 g | 1 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
🥑 Avocado Toast
1 slice (120 g)
264 cal
7.2 g protein · 28.8 g carbs · 14.4 g fat
🍚 Brown Rice
1 cup cooked (195 g)
240 cal
5.3 g protein · 50.7 g carbs · 2 g fat
Frequently asked
Which has more calories, avocado toast or brown rice?
Per 100 g, avocado toast has 220 calories and brown rice has 123. Brown Rice is lower in calories.
Which has more protein, avocado toast or brown rice?
Avocado Toast has 6 g of protein per 100 g; brown rice has 2.7 g. Avocado Toast wins on protein.
Is avocado toast or brown rice 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 brown rice — but portion size matters more than which food you pick.
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