Avocado toast with poached eggs: calories and protein.
Avocado toast with eggs looks light on the plate, but bread and avocado are both dense. Here is a typical plate of two slices, ingredient by ingredient.
2 min read
01 / The numbers
How much is on one plate?
Two 50 g slices of sourdough with half an avocado, two poached eggs and a few cherry tomatoes come to 550 calories and 26 g of protein. The bread is half of it, 272 calories; the eggs add most of the protein, 13 g.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Sourdough bread | 2 slices, 100 g | 272 | 11 g | 52 g | 2 g |
| Avocado | Half, 75 g | 120 | 2 g | 6 g | 11 g |
| Eggs, poached | 2 large | 143 | 13 g | 1 g | 10 g |
| Cherry tomatoes | 80 g | 14 | 1 g | 3 g | 0 g |
| Lemon juice | 1 tsp | 1 | 0 g | 0 g | 0 g |
| Total | 550 | 26 g | 62 g | 23 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- One slice or two. Each 50 g slice of sourdough is 136 calories and 5 g of protein, so one slice instead of two takes off a quarter of the plate.
- How much avocado. Half an avocado, about 75 g, is 120 calories and 11 g of fat. A whole one doubles that.
- The eggs. Each large egg adds 72 calories and 6 g of protein. Poaching adds nothing; frying in a teaspoon of oil adds about 40 calories.
- Butter under the avocado. A teaspoon of butter on each slice adds about 34 calories a slice.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts. For an eggs-and-toast breakfast that is in the catalog, see omelette with toast.
Keep it simple
Count the slices.
Bread is where most of the calories are, so the number of slices you eat matters more than the toppings. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
