Calorie comparison
Avocado Toast vs Potato
Per 100 grams, potato is the lighter choice by 143 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 | Potato |
|---|---|---|
| Calories | 220 | 77 |
| Protein | 6 g | 2 g |
| Carbs | 24 g | 17 g |
| Fat | 12 g | 0.1 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
🥔 Potato
1 medium (173 g)
133 cal
3.5 g protein · 29.4 g carbs · 0.2 g fat
Frequently asked
Which has more calories, avocado toast or potato?
Per 100 g, avocado toast has 220 calories and potato has 77. Potato is lower in calories.
Which has more protein, avocado toast or potato?
Avocado Toast has 6 g of protein per 100 g; potato has 2 g. Avocado Toast wins on protein.
Is avocado toast or potato 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 potato — but portion size matters more than which food you pick.
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