Avocado toast and nut butter toast are popular choices for breakfast or a mid-day snack—both have an impressive nutritional profile and are a great source of healthy fats.
However, avocados and nut butters (including peanut butter, cashew butter, or almond butter) do differ in their protein and fiber content, as well as their overall effect on your health.
So, is it better to add nut butter toast or avocado toast to your plate? We asked three dietitians to break down the individual nutritional benefits of each and compare them side-by-side to help you choose.
Type of Fat
Avocados are rich in heart-healthy monounsaturated fatty acids (MUFAs), which make up about 71% of their fat profile, said Jennifer Pallian, RD, a registered dietitian and founder of recipe site Foodess.
Also found in nuts and vegetable oils, MUFAs help cells develop and thrive, and can also lower LDL cholesterol levels.
“Interestingly, as avocados ripen, their MUFA content increases further, enhancing their heart-protective qualities,” Pallian told Health.
Protein
Avocados provide about 2.5 grams (g) of protein per standard 140-gram serving. That certainly won’t make a huge dent in your overall daily protein goal, but avocados can still contribute, Pallian said.
Fiber
Most Americans fail to get enough fiber in their diets. “But adding avocado can help add both insoluble and soluble fiber, which are beneficial for gut health,” Madeline Nathe, RD, a registered dietitian and adjunct professor at the University of Richmond, told Health.
One large avocado can contain over 13 g of fiber.
Micronutrients
According to Pallian, avocados are nutrient-dense, containing:
“These micronutrients make avocado toast a powerhouse for cardiovascular, metabolic, and antioxidant protection,” Pallian said.
Potassium lowers blood pressure, and folate supports DNA synthesis and blood cell production, she explained. Meanwhile, magnesium promotes muscle and nerve function, vitamin K aids in blood clotting and bone health, and carotenoids protect eye health, she added.
Type of Fat
Nut butters are also low in saturated fats—they’re composed primarily of MUFAs, as well as polyunsaturated fatty acids, said Pallian.
“Some varieties, like walnut butter, also contain plant-based omega-3 fatty acids, which help reduce inflammation and support healthy cholesterol and blood pressure levels,” Kiran Campbell, RDN, a registered dietitian nutritionist at MyNetDiary, told Health.
But keep an eye on the ingredients list. Some nut butters have added palm oil, Campbell said, which can increase the amount of saturated fats.
Protein
Nut butters are a great source of protein—they provide about 6 to 8 g of protein per two-tablespoon serving, helping you feel full and supporting muscle maintenance, said Campbell.
“Nut butter [toast] delivers the protein punch avocado lacks,” she said.
Fiber
In addition to protein, nuts are a good source of fiber as well.
“A two-tablespoon serving of nut butter adds 2 to 4 grams of fiber, most of which is insoluble,” Campbell said. “This still contributes to daily fiber intake, supports digestive health and satiety, and has a less pronounced impact on blood sugars.”
Micronutrients
The exact nutrient profile differs for each type of nut butter. But in general, Pallian said, they can provide an impressive array of micronutrients, including:
Additionally, nuts contain polyphenols and other antioxidants, which further protect against oxidative stress, she said.
Choosing between avocado and nut butter toast largely comes down to personal preference and nutritional needs.
If you need a fiber boost, avocado toast may be the way to go. But if you’re struggling to meet your protein goals, give nut butter toast a try.
Here are some other factors to consider as you make your decision.
Calories
Overall, nut butters are more calorie-dense per serving than avocados.
Half of an avocado (about 70 g) usually contains around 150 calories, while two tablespoons of almond, cashew, or peanut butter are around 190 calories.
Also, watch for nut butters that contain added sugar or excess salt, Campbell said, which would make them a less healthy choice. “It pays to check the label,” she added.
Satiety
“[Avocado’s] fiber content, in combination with the healthy fats, will help you stay fuller for longer,” Nathe said.
But the same is true for nut butters—protein is also linked to satiety.
“Both will keep hunger at bay,” Campbell said. “The decision may end with which you prefer to meet, fiber goals vs. protein goals.”
Heart Health
According to Pallian, both avocado toast and nut butter toast shine when it comes to heart health.
Research has shown that avocado consumption is linked to lower LDL cholesterol and lower blood pressure, which help protect against heart disease.
Meanwhile, “nuts have been consistently linked with lower rates of cardiovascular disease, type 2 diabetes, and obesity in large cohort studies,” Pallian added. “Regular consumption of nuts or nut butters may also reduce oxidative stress, one of the root processes driving chronic disease.”
This is largely due to the fact that both nut butters and avocados contain healthy fats—swapping saturated fats for unsaturated fats “is associated with a lower risk of heart attack and stroke,” she explained.
Magnesium, potassium, vitamin E, and other micronutrients may help support heart health as well.
Customization Factor
Whether you choose nut butter toast or avocado toast, simple tweaks or add-ons can make your dish even more nutritious. You can:
- Choose a whole wheat or multi-grain bread to add extra protein to either toast option, suggested Nathe.
- Upgrade avocado toast with protein-rich toppings such as eggs or smoked salmon, said Pallian.
- Pair nut butter toast with apples or berries for added antioxidants and fiber, she recommended.
The choice between avocado toast and nut butter toast will ultimately depend on your taste preferences as well as your nutritional goals—both of these healthy fat toppings are good for your heart, help keep you full, and contain a plethora of micronutrients.
Avocado is a great choice if you need more fiber in your diet, while nut butter may be the better option if you need extra protein. Both are a bit more calorically dense, so be sure they fit into your overall eating plan for the day.
