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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.

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