I love a good avocado toast—simple, delicious, and healthy. But until recently, I had no idea it actually contains a surprising amount of protein!
Now, it’s not as protein-packed as eggs or chicken, but it still adds to your daily intake. If you use whole wheat bread with half a medium avocado, you’re looking at around 5–6 grams of protein per serving. Of course, the exact amount depends on your choice of bread and how much avocado you pile on (because let’s be honest, sometimes I go overboard!).
Let’s break it down and see exactly how much protein is in avocado toast—and how to boost it even more.
How Much Protein Is in Avocado Toast? (With Different Types of Bread)
Not all avocado toasts are created equal—especially when it comes to protein. The type of bread you use makes a big difference, as some have nearly double the protein of others. Here’s a breakdown:
Protein Content by Bread Type (Per Slice):
- Whole wheat bread: ~4g protein
- Sourdough bread: ~3g protein
- White bread: ~2.5g protein
- Multigrain bread: ~3.5–4g protein
- Rye bread: ~3.5g protein
- High-protein bread (like seeded or protein-enriched loaves): ~5g+ protein
Protein in Avocado (Per Serving):
- Half a medium avocado: ~2g protein
- A whole medium avocado: ~4g protein
Total Protein in Avocado Toast (By Bread Type)
If you use half a medium avocado, here’s how much protein your toast will have:
- White bread + avocado: ~4.5g protein
- Sourdough + avocado: ~5g protein
- Rye or multigrain + avocado: ~5.5–6g protein
- Whole wheat + avocado: ~6g protein
- High-protein bread (like seeded or enriched bread): ~7g+ protein
If you want more protein without changing the taste, switching to high-protein bread is an easy win. In the US, that could be Ezekiel bread, while in the UK, you can look for protein-enriched options from brands like Hovis, Warburtons, LivLife, or Dr. Zak’s.
How Does This Compare to Daily Protein Needs?
The general guideline for protein intake is 0.8g of protein per kg of body weight (BW) per day. This means the average person needs:
- Women (~57kg) → ~45g protein per day
- Men (~75kg) → ~60g protein per day
- Active individuals → May need more, typically 1.2–2g per kg of BW
So, depending on your bread choice, a basic avocado toast provides around 10–15% of your daily protein needs. Not bad for such a simple meal! And with a few extra toppings (like an egg or some smoked salmon), you can turn it into a real protein powerhouse.
Now, let’s look at the type of protein in avocado toast—because not all protein sources are the same.
What Kind of Protein Is in Avocado Toast?
Now that we know how much protein is in avocado toast, let’s talk about what kind of protein it actually provides.
Avocado: A Complete but Low-Quantity Protein
Avocado is technically a complete protein because it contains all nine essential amino acids. However, the protein content is low compared to high-protein foods like eggs or chicken. This means that while avocado contributes to your daily protein intake, you’ll still need other sources to meet your protein needs.
Bread: A Grain-Based Protein Boost
Bread also adds protein, though the amount depends on the type:
- Whole grain & rye bread → Higher protein, plus fibre and nutrients
- Sourdough bread → Moderate protein, with better digestibility due to fermentation
- White bread → The lowest protein content, with fewer nutrients
Since grains and avocados contain different amino acid profiles, eating them together adds variety to your protein intake—even if the total protein amount isn’t very high.
Is Avocado Toast a Good Protein Source on Its Own?
While avocado toast alone isn’t a high-protein meal, it’s a great base. If you want to boost the protein and make it more filling, adding eggs, salmon, cottage cheese, or other protein-rich toppings is the way to go.
Speaking of eggs—let’s see exactly how much protein you get when you add one (or two) to your avocado toast!
How Much Protein Is in Avocado Toast with Egg?
If you want to boost the protein in your avocado toast, adding an egg (or two!) is one of the easiest and tastiest ways to do it. Eggs are a complete protein, meaning they provide all nine essential amino acids in good amounts—something that plant-based foods often lack.
Protein Breakdown: Avocado Toast with Egg
Here’s how much protein you’ll get depending on how many eggs you add:
- Avocado toast (basic, with whole wheat bread) → ~6g protein
- With one egg (+6g protein) → Total: ~10–12g protein
- With two eggs (+12g protein) → Total: ~16–18g protein
That’s a big jump in protein, making your avocado toast a much more balanced and satisfying meal.
How to Add Even More Protein to Avocado Toast
Eggs are great, but what if you want to boost the protein even further? Luckily, there are plenty of high-protein toppings that can make your avocado toast even more satisfying.
Here are some great protein-packed add-ons:
- Smoked salmon → Adds a rich, salty flavour along with 7–8g of protein per 50g
- Cottage cheese → Creamy and blends well with mashed avocado, 6–7g of protein per ¼ cup
- Bacon → Crispy and smoky, though not the healthiest option, 6g of protein per two slices
- Cheese (cheddar, feta, or goat cheese) → Adds creaminess and a savoury kick, 3–6g of protein per slice or crumble
- Baked beans → A great plant-based option with extra fibre, 5g of protein per ½ cup
- Turkey or chicken slices → Lean and high in protein, 7–9g per 50g
- Tofu scramble → A great egg alternative, 8g protein per ½ cup
- element, 6–8g protein per 100g
Mix & Match for the Ultimate Protein Boost
The best part? You can combine these toppings to create your perfect high-protein avocado toast. Some great combos include:
✅ Smoked salmon + cream cheese → A classic, high-protein combo
✅ Cottage cheese + hemp seeds → Creamy, nutritious, and plant-based
✅ Egg + turkey slices → Extra filling, perfect for a post-workout meal
Adding just one or two of these toppings can easily bring your avocado toast up to 20g+ of protein, making it a seriously satisfying breakfast, lunch, or snack.
The Bottom Line
Avocado toast may not be a high-protein meal on its own, but with the right ingredients, it can be a great source of protein. Simple tweaks—like using whole grain bread or adding eggs, salmon, or cottage cheese—can turn it into a more balanced and filling option.
