Avocado Toast with Egg
The modern golden breakfast that combines smart nutrition with pleasure: a slice of toasted wholegrain bread topped with natural mashed avocado and a fresh boiled egg. This trio is a model of metabolic stability with a low glycemic index (≈40); the unsaturated fats, protein and fibre help keep blood sugar steady.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
An ideal start to the morning that keeps you full until midday with plenty of energy; enjoy it with a cup of green tea or black coffee for an active, comfortable start to your day.
Best preparation methods
Mash half an avocado with a fork with lemon juice, a pinch of salt and crushed red pepper, and top the toast with a boiled or poached egg with a soft yolk.
Important Nutritional Note
An excellent model meal for people with diabetes or insulin resistance and for anyone working towards a healthy weight, as it brings together fibre, healthy fats and complete protein.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 235 kcal | 352.5 kcal |
| Protein | 10 g | 15 g |
| Carbohydrate | 23 g | 34.5 g |
| Available carbohydrate | 16 g | 24 g |
| Fat | 13 g | 19.5 g |
| Dietary fibre | 7 g | 10.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Sandwiches with a glycemic index (4), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Is Avocado Toast with Egg good for weight loss?
It can be included in moderation: it contains 7 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 352 kcal.
How does Avocado Toast with Egg affect blood sugar?
Its glycemic index is 40 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 9.6 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Avocado Toast with Egg?
A typical 150 g portion of Avocado Toast with Egg provides about 352 kcal, 15 g protein, 34.5 g carbohydrate, 19.5 g fat and 10.5 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.