Sometimes, the healthiest foods in the world might have something in excess — and that’s something you really need to be aware of. When it comes to food, data is your best buddy.
The other day at my gym, I had a casual chat with a fellow member:
Him: “Post-workout, I grab an avocado toast with eggs. Super healthy!”
Me: “Sure. Just remember it’s high in calories and fats, so go easy.”
Him (shocked): “Who told you avocado has fat? It’s a superfood! Good for the heart!”
Yes, it’s a superfood. And yes, it’s great for your heart — because it’s full of good fats.
But here’s the catch: good or bad, fat = calories.
A single, medium avocado packs about 360 calories and 30 grams of fat. That’s a full meal for someone on a calorie deficit diet.
Now, add a slice or two of toast and some eggs — and your “clean breakfast” quietly crosses 600+ calories.
For context, that’s almost one-third of your daily calorie needs if you’re aiming for a 1,800-calorie diet.
Don’t get me wrong — avocados are fantastic.
They’re rich in:
But as with all nutrient-dense foods, moderation is key.
Superfoods are nutrient-packed, not calorie-free.
So, while they benefit your body, overdoing them can derail your calorie goals, especially if you’re trying to lose weight.
If you love your avocado toast, here’s how to make it work:
✅ Stick to half an avocado (~180 calories)
✅ Use whole-grain bread
✅ Add a source of protein like eggs or cottage cheese
✅ Log your meal to understand its true calorie value
It’s not about avoiding healthy foods — it’s about understanding them through data.
Avocado is a superfood. But your calorie tracker doesn’t care how trendy your meal looks on Instagram.
If you’re serious about health and weight management, superfoods need portion control too.
So, love your avocado… but love data more.
