SportyCalorie guide · International
Avocado toast with poached eggscalories and macros
One serving of Avocado toast with poached eggs has about 410 kcal, with 22 g protein, 32 g carbohydrates and 20 g fat. That is roughly 22% of calories from protein, 32% from carbs and 46% from fat.
Where the calories come from
- Protein22 g22%
- Carbs32 g32%
- Fat20 g46%
Avocado toast with poached eggs combines a slice of toasted sourdough, mashed avocado and two eggs for a breakfast with protein, fiber and mostly unsaturated fat. Avocado is calorie-dense, so the amount you spread is the main lever.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 410 kcal | 100% |
| Protein | 22 g | 22% |
| Carbs | 32 g | 32% |
| Fat | 20 g | 46% |
What's in a typical serving
Toasted artisan sourdough with crushed avocado and golden poached eggs.
- 1 Slice Sourdough
- 1/2 Mashed Avocado
- 2 Poached Eggs
- Chili Flakes
How to make it lighter
- Half a medium avocado per slice is plenty; a whole avocado roughly doubles the fat.
- Use whole-grain or sourdough bread for more fiber.
- Add chili flakes, lemon and tomatoes for flavour at almost no calorie cost.
Lighter alternatives
Frequently asked questions
How many calories are in Avocado toast with poached eggs?
A typical serving of Avocado toast with poached eggs has about 410 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Avocado toast with poached eggs high in protein?
Yes. With about 22 g of protein per serving (22% of its calories), Avocado toast with poached eggs is a good protein source.
Can I eat Avocado toast with poached eggs while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.