Skip Nav
Weight Loss
Melissa Lost 52 Pounds and Has a 6-Pack "For the First Time Ever"
How to Eat Keto at Olive Garden
Weight Loss
On the Keto Diet and Headed to Olive Garden? Here's What You Should Order
Chocolate Peanut Butter Protein Balls
Healthy Recipes
These 5-Ingredient Protein Balls Taste Like a Chocolate Peanut Butter Cup
Healthy Recipes
So Long, Sad Desk Lunch: These Satisfying Dishes Are 7 SmartPoints or Less on WW
Fitness Gear
15 Gifts the Nike Fan in Your Life Will Obsess Over — All From Amazon

Avocado Toast or Peanut Butter Toast

What's Better For Weight Loss, Toast With Nut Butter or Avocado?

Peanut butter smeared on toast used to be a classic breakfast. Then almond butter became the new kid on the breakfast block, followed by other nut butters like cashew and sunbutter. Then our minds were blown when someone decided to smear ripe avocado on warm toast and call it breakfast.

Toast is tasty with just about anything spread on top, but when it comes to losing weight, which is the best choice — nut butter or avocado? Check out the comparison chart below to see how they stack up.

2 tablespoons Calories Fat (g) Carbs (g) Fiber (g) Protein (g) Calcium (mg) Potassium (mg) Omega-3s (mg)
Peanut butter 190 16 7 3 8 20 0 25
Almond butter 190 16 6 4 7 80 0 203.1
Cashew butter 190 15 10 2 5 20 0 54.8
Sunflower seed butter 180 12 8 4 9 0 0 54.8
Avocado (1/2 fruit = about 3 tablespoons) 161 14.7 8.6 6.7 2 12.1 487.4 73.7

Just as you might have guessed, avocado on your toast is the smarter option when it comes to losing weight. Not only does it have fewer calories, but it also offers more fiber, which helps you feel fuller longer. It is lacking in protein, however, so you'll want to include something else with your avo toast to add up to a total of 13 to 20 grams of protein. (Also be sure to choose whole-wheat toast, which has close to four grams of protein per slice.) A small protein smoothie (like this 150-calorie chocolate almond smoothie) or scrambled eggs would make a great addition to this breakfast and will still keep it under 400 calories.

From Our Partners
WW Work Lunches
Bob Harper Weight-Loss Tips
7-Day Weight-Loss Workout Plan
How to Eat Keto at The Cheesecake Factory
Sabra Avocado Toast
How to Lose Weight Without Going to the Gym
Coach's Tips For How to Lose Weight While Traveling
Keto Salad Meal-Prep Ideas
Sugar Cookie Toast Crunch Cereal Return 2018
WW Pumpkin Muffin Recipe
Banana Creme Frosted Flakes
Best Low-Carb Breakfast Recipes
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds