Calorie comparison
Avocado Toast vs Egg
Per 100 grams, egg is the lighter choice by 65 calories, while egg 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 | Egg |
|---|---|---|
| Calories | 220 | 155 |
| Protein | 6 g | 13 g |
| Carbs | 24 g | 1.1 g |
| Fat | 12 g | 11 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
🥚 Egg
1 large (50 g)
78 cal
6.5 g protein · 0.6 g carbs · 5.5 g fat
Frequently asked
Which has more calories, avocado toast or egg?
Per 100 g, avocado toast has 220 calories and egg has 155. Egg is lower in calories.
Which has more protein, avocado toast or egg?
Avocado Toast has 6 g of protein per 100 g; egg has 13 g. Egg wins on protein.
Is avocado toast or egg 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 egg — but portion size matters more than which food you pick.
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