How Nutritious Is Einstein Bros.' Avocado Toast?

Five years ago, it would have been somewhat strange to walk into a restaurant and ask for a piece of bread with smashed avocado on it. It's not that avocado toast didn't exist before 2016, but it certainly didn't hold the status of the Internet's favorite breakfast item until more recently.

Avocado toast — in the way we know it — came about in the '90s, according to the Washington Post. The newspaper writes that, today, the mainstream recognition of the recipe "has elevated avocado toast from a simple way to showcase avocado as a food trend to a visual feast as iconic as baked Alaska."

And this means, of course, with such an iconic and easy dish, it's no surprise that it seems every restaurant that serves breakfast has some version of it. Einstein Bros. Bagels is no exception.

While bagels have never been considered the most nutritious breakfast, especially when covered in cream cheese, avocado toast is usually hailed as a pretty healthy and filling way to start your day. Because of all the good fat in avocado, not only does the meal taste delicious, it keeps you full for hours until lunchtime.

So when you take a restaurant that isn't known for being particularly nutritious and mix it with a food item that is, what do you get: A healthy option at a fast food chain or a less nutritious version of a healthy classic?

The avocado toast at Einstein's isn't as healthy as competitors

The avocado toast at Einstein's starts with their classic toasted plain bagel, and then a schmear of fresh avocado is added, and then topped with the chain's own seasoning blend of sesame seeds, poppy seeds, onion, garlic, caraway seeds, kosher salt, and black pepper. "Trendy just got tastier," the company writes of this menu item on their website.

From a nutrition standpoint, Einstein's avocado toast has 400 calories, 12 grams of fat, 61 grams of carbohydrates, and 11 grams of protein. The bagel company also notes there may be soy and wheat allergens in the dish.

To add a little extra perspective, the avocado toast at Dunkin' Donuts (which is made on sourdough bread) has 240 calories, 11 grams of fat, 34 grams of carbohydrates, and 6 grams of protein, per Women's Health. So, while Einstein's version has a little more protein, it also has significantly more calories and carbohydrates. The fat content is about the same, likely because both recipes use similar amounts of avocado topping.

Outside of the fast food world, it's possible to make avocado toast with only 260 calories – this recipe from Food Network includes two fried eggs.

Ultimately, the avocado toast at Einstein's isn't horrible for you by any means, but it's not the healthiest version of this particular dish. The bagel it's made on adds extra calories and carbs compared to other ways to prepare avocado toast.

Still, it's always nice to have options. And if eating avocado on your bagel is preferable over cream cheese, it's nice knowing Einstein's can provide it.