Avocado vs. Peanut Butter Toast: Which Is Healthier?

Avocado toast may dominate your Instagram feed, while peanut butter toast holds strong as a nostalgic favorite. Both have their dedicated fans—and for good reason. Each option offers its own nutritional benefits, making them solid choices for breakfast or a satisfying snack. But if you’re wondering which one better supports your health goals, you’re not alone.

This matchup is more than just a culinary culture clash. It’s a look at how fats, protein, fiber and other nutrients stack up in each slice—and how that affects how you feel and fuel your day. Whether you’re loyal to one or curious about switching things up, we break down the benefits of both to help you make the best pick for your plate. 

Why Avocado Toast Is So Great

Avocado toast didn’t just become famous for its good looks; it delivers real nutritional benefits that make it a breakfast worth considering. This simple meal offers healthy fats, fiber and key vitamins that help keep you full and energized.

A Source of Healthy Fats

The star of avocado toast is, of course, the avocado. This creamy fruit is celebrated for its “good” fat content. “Avocado toast offers heart-healthy monounsaturated fats,” says Lisa Young, Ph.D., RD. These fats play many important roles in the body. They support brain function, help reduce inflammation and assist with the absorption of important fat-soluble vitamins like A, D, E and K. “Avocados can also help support healthy cholesterol levels,” Young shared.

A Source of Fiber

Feeling full and supporting healthy digestion often comes down to one key nutrient: fiber. Avocados are a natural source of fiber, and when you spread them on whole-grain bread, you get even more of this important carbohydrate. As Young notes, “Pairing avocado with whole-grain bread adds additional fiber for a balanced meal or snack.” This balanced breakfast offers two types of fiber—soluble and insoluble—that make it a digestive dream team.

Soluble fiber, found in avocados, does more than just support digestion. This type of fiber binds to cholesterol in your digestive system, helping to lower LDL (the “bad” cholesterol). Insoluble fiber, abundant in whole-grain bread, adds bulk to your stool and keeps things moving smoothly through your digestive system.

A Source of Vitamins and Minerals

Beyond fats and fiber, avocados deliver a wide array of essential micronutrients. They are an excellent source of potassium, a mineral crucial for regulating blood pressure and fluid balance. They also contain vitamins K, C, E and several B vitamins, all of which play vital roles in everything from bone health to energy production.

Why Peanut Butter Toast Deserves More Credit

While avocado toast has been stealing the spotlight, peanut butter toast has been quietly holding its own as a reliable, nutritious and cost-effective option. It’s a classic for a reason and offers a different, yet equally compelling, set of health benefits.

A Source of Plant-Based Protein

One of the most significant advantages of peanut butter toast is its protein content. “Peanut butter toast is higher in protein (about 6 grams per 2 tablespoons) while avocado toast provides an edge on fiber content and is lower in protein,” explains Nicole Ibarra, RD, LD. Protein is key for building and repairing tissues, and it also contributes to feeling full. “Peanut butter can be an easy way to add some protein and healthy fats to your morning meal. It can help you stay satisfied for longer and helps keep blood sugar more balanced when compared to toast alone or with jam on top,” added Vanessa Imus, M.S., RDN.

A Source of Healthy Fats and Nutrients

Similar to avocados, peanuts are a source of healthy fats. “Peanut butter toast provides plant-based protein, healthy fats and nutrients like vitamin E, magnesium and niacin,” says Young. Vitamin E is a powerful antioxidant that helps protect your cells from damage, while magnesium is involved in many biochemical reactions in the body, including muscle function and energy creation. Niacin (vitamin B3) also helps convert food into energy.

Convenient & Cost-Effective 

Health and wellness don’t have to be complicated or expensive, and peanut butter toast is a great example of this. A jar of peanut butter and a loaf of bread are staples in many households because they’re shelf-stable and tend to be lower-cost ingredients. Its simplicity is part of its genius: you get a balanced mix of protein, fats and carbs with minimal effort.

Do You Need to Choose?

So, which toast should you be eating? The short answer is: you don’t have to pick a side. Both avocado toast and peanut butter toast can fit perfectly into a healthy eating pattern. The “better” choice really depends on what your body needs at that moment and what your personal health goals are.

Instead of seeing it as a competition, think of them as two great options you can customize to be even more nutritious.

To level up your avocado toast:

• Add a source of protein. Since avocado toast is lower in protein, give it a lift. Young suggests, “You can add protein to your avocado toast by adding an egg.” A sprinkle of hemp seeds, chickpeas or a side of black beans also works well.
• Sprinkle on some seeds. Chia or flax seeds can add a bit more fiber, protein and healthy omega-3 fatty acids.
• Add some veggies. Top it with sliced tomatoes, radish or spinach for extra vitamins and a satisfying crunch.

To elevate your peanut butter toast:

• Increase the fiber content. Add sliced bananas, berries or a sprinkle of seeds on top of the peanut butter to increase the fiber content.
• Read the labels. Opt for peanut butter made with no added sugars and minimal sodium when possible.
• Spice it up. A dash of cinnamon can add flavor and antioxidants without added sugar.

Our Expert Take

At the end of the day, both avocado toast and peanut butter toast are excellent choices. They offer a fantastic combination of carbohydrates for energy, healthy fats for satiety, and a host of valuable nutrients. The best option for you depends on your needs and goals. If you’re heading out for a workout and need lasting energy and protein, peanut butter toast might be the way to go. If you’re looking for a meal that packs a fiber and micronutrient punch, avocado toast could be the better pick. As Young puts it, “Both avocado toast and peanut butter toast can be healthy choices—it depends on what you’re looking for nutritionally.”

There’s no need to declare a single winner in this breakfast battle. Enjoy the one you love, or better yet, enjoy both by rotating them throughout your week. By making small additions and choosing high-quality ingredients, you can ensure your favorite toast is a delicious and powerful part of your healthy eating plan.