Calorie comparison
Avocado Toast vs Oatmeal
Per 100 grams, oatmeal is the lighter choice by 149 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 | Oatmeal |
|---|---|---|
| Calories | 220 | 71 |
| Protein | 6 g | 2.5 g |
| Carbs | 24 g | 12 g |
| Fat | 12 g | 1.5 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
🥣 Oatmeal
1 cup cooked (234 g)
166 cal
5.9 g protein · 28.1 g carbs · 3.5 g fat
Frequently asked
Which has more calories, avocado toast or oatmeal?
Per 100 g, avocado toast has 220 calories and oatmeal has 71. Oatmeal is lower in calories.
Which has more protein, avocado toast or oatmeal?
Avocado Toast has 6 g of protein per 100 g; oatmeal has 2.5 g. Avocado Toast wins on protein.
Is avocado toast or oatmeal 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 oatmeal — but portion size matters more than which food you pick.
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