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Last updated: Aug 9, 2026

First Watch

Avocado Toast

Healthier SidePopular

First Watch Avocado Toast is fat-leaning, with about 51% of macro calories from fat. Each serving has 450 calories, 10g protein, 46g carbs, and 26g fat, making it worth balancing with lower-fat items in the same meal.

1 serving

Serving Size

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450

Calories

Per serving

10 g

Protein

46 g

Carbs

26 g

Fat

Nutrition Facts

Amount per serving

Calories450 kcal

% Daily Value*

Total Fat 26 g33%

Saturated Fat 4 g20%

Trans Fat 0 g—

Cholesterol 0 mg0%

Sodium 1,130 mg49%

Total Carbohydrate 46 g17%

Dietary Fiber 15 g54%

Total Sugars 7 g—

Protein 10 g20%

Vitamin A—

Vitamin C—

Vitamin D—

Calcium—

Iron—

Potassium—

Caffeine—

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet.

Nutrition Breakdown

450

kcal

Protein10 g (9%)

Carbs46 g (40%)

Fat26 g (51%)

Estimated calorie contribution using 4 kcal/g for protein and carbohydrates and 9 kcal/g for fat.

Meal Planning Insights

Protein density2.2/10

9% of macro calories come from protein.

Satiety index10/10

Estimated from protein, fiber, calories, and fat balance.

Activity estimate113 min walk

About 45 minutes of running for these calories.

Key Nutrients

Protein 10 g20%

Fiber 15 g54%

Sodium 1,130 mg49%

Sugars 7 g—

Saturated Fat 4 g20%

How we calculate these values

Diet Compatibility

High protein2.2/10 protein density from 10g protein and 450 calories.No

Lower carb46g carbs per serving.No

Low fat26g total fat per serving.No

High sugar7g total sugars per serving.No

High sodium1,130mg sodium per serving.Yes

Vegetarian source flagNo vegetarian flag is published for this item.Not flagged

Similar Items in Healthier Side

View all

A.M. Superfoods Bowl, Add Granola with Almonds120 kcal · 3 g protein A.M. Superfoods Bowl, Side of Toast with Almond Butter410 kcal · 13 g protein

Compare with other items

Select up to 3 items to compare calories, protein, sodium, and macros.

Quick comparisons

Avocado Toast has 240 more calories than 100% Cold Squeezed Orange Juice, Large and 7g more protein. Compare

Avocado Toast has 340 more calories than 100% Cold Squeezed Orange Juice, Small and 8g more protein. Compare

100% Cold Squeezed Orange Juice, Large210 kcal · 3 g protein100% Cold Squeezed Orange Juice, Small110 kcal · 2 g proteinA.M. Superfoods Bowl, Add Granola with Almonds120 kcal · 3 g proteinA.M. Superfoods Bowl, Side of Toast with Almond Butter410 kcal · 13 g proteinAdd Cage-Free Egg Whites60 kcal · 13 g proteinAdd Cage-Free Scrambled Eggs220 kcal · 15 g protein

Compare with 100% Cold Squeezed Orange Juice, Large

Avocado Toast Compared With Nearby Items

Compared with A.M. Superfoods Bowl, Side of Toast with Almond Butter, another Healthier Side item at First Watch, Avocado Toast has 40 more calories than it and 3g less protein than it. That makes this page useful for deciding between nearby menu choices, not just reading a raw nutrition label.

Data Source and Methodology

Nutrition values for Avocado Toast are maintained in Nutrimetry from restaurant-published menu data and were last checked on Aug 9, 2026. Macro percentages use 4 calories per gram for protein and carbohydrates and 9 calories per gram for fat.

Read the data methodology

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