Calorie comparison
Avocado Toast vs Peanut Butter
Per 100 grams, avocado toast is the lighter choice by 368 calories, while peanut butter 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 | Peanut Butter |
|---|---|---|
| Calories | 220 | 588 |
| Protein | 6 g | 25 g |
| Carbs | 24 g | 20 g |
| Fat | 12 g | 50 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
🥜 Peanut Butter
2 tbsp (32 g)
188 cal
8 g protein · 6.4 g carbs · 16 g fat
Frequently asked
Which has more calories, avocado toast or peanut butter?
Per 100 g, avocado toast has 220 calories and peanut butter has 588. Avocado Toast is lower in calories.
Which has more protein, avocado toast or peanut butter?
Avocado Toast has 6 g of protein per 100 g; peanut butter has 25 g. Peanut Butter wins on protein.
Is avocado toast or peanut butter 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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