Calorie comparison
Avocado Toast vs Sushi Roll
Per 100 grams, sushi roll is the lighter choice by 75 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 | Sushi Roll |
|---|---|---|
| Calories | 220 | 145 |
| Protein | 6 g | 5.8 g |
| Carbs | 24 g | 28 g |
| Fat | 12 g | 1.4 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
🍣 Sushi Roll
6 pieces (170 g)
247 cal
9.9 g protein · 47.6 g carbs · 2.4 g fat
Frequently asked
Which has more calories, avocado toast or sushi roll?
Per 100 g, avocado toast has 220 calories and sushi roll has 145. Sushi Roll is lower in calories.
Which has more protein, avocado toast or sushi roll?
Avocado Toast has 6 g of protein per 100 g; sushi roll has 5.8 g. Avocado Toast wins on protein.
Is avocado toast or sushi roll 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 sushi roll — but portion size matters more than which food you pick.
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