Avocado Toast Calories & Carbs
Last updated September 8, 2026 · Compiled by the CarbMeNot Team
Values per 2 slices whole wheat toast with mashed avocado (220g); per 100 g: 10g net carbs, 146 cal. Net carbs = total carbs − fiber − sugar alcohols — do the math for any label with the free net carbs calculator.
How many carbs are in avocado toast?
Avocado Toast — 2 slices whole wheat toast with mashed avocado (220g) — has 22g net carbs: 31.9g total carbs minus 9.9g fiber, plus 9g protein, 18g fat, and 321 calories. Per 100g that is 10g net carbs (14.5g total carbs, 4.5g fiber) and 146 calories. That makes avocado toast moderate in net carbs and lower than the typical breads and grain, which averages about 44.7g net carbs per 100g. At this carb count, avocado toast is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per 100 g, sourced from Manufacturer-reported values; net carbs are computed by CarbMeNot.
Is avocado toast keto-friendly?
Avocado Toast is generally not keto-friendly. 2 slices whole wheat toast with mashed avocado (220g) is 22g net carbs (31.9g total carbs − 9.9g fiber); per 100g that is 10g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Keeping an eye on carbs in avocado toast?
Avocado Toast runs higher in carbs, so portions matter. CarbMeNot tracks every gram from a photo, so you stay under your daily limit without the math.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 2 slices whole wheat toast with mashed avocado | 22g | 31.9g | 9g | 321 |
| 100 g (3.5 oz) | 10g | 14.5g | 4.1g | 146 |
| 1 oz (28 g) | 2.8g | 4.1g | 1.1g | 41 |
How many calories are in avocado toast?
Avocado Toast — 2 slices whole wheat toast with mashed avocado (220g) — has 321 calories, with 9g protein, 18g fat, and 22g net carbs. Per 100g: 146 calories and 10g net carbs.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 146 |
| Total carbs | 14.5g |
| Net carbs | 10g |
| Fiber | 4.5g |
| Sugar | 0.9g |
| Sugar alcohols | 0g |
| Protein | 4.1g |
| Fat | 8.2g |
| Sodium | 191mg |
| Potassium | 309mg |
Source: Manufacturer-reported values (bread-grains). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in avocado toast?
- Avocado Toast (2 slices whole wheat toast with mashed avocado, 220g) has 31.9g of total carbs and 22g of net carbs. Per 100 grams: 14.5g total, 10g net.
- How many net carbs are in avocado toast?
- Avocado Toast has 22g of net carbs per 2 slices whole wheat toast with mashed avocado (220g) — 31.9g total carbs minus 9.9g fiber.
- Is avocado toast keto-friendly?
- Avocado Toast is generally not keto-friendly. 2 slices whole wheat toast with mashed avocado (220g) is 22g net carbs (31.9g total carbs − 9.9g fiber); per 100g that is 10g net carbs. On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in avocado toast?
- Avocado Toast (2 slices whole wheat toast with mashed avocado, 220g) has 321 calories; that is 146 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.