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Eggs vs Avocado:: What is healthier for weight loss?

Know the nutritional difference between eggs and avocados to understand which is better for your weight-loss goals.

Healthy breakfast choices can always land us in a dilemma. One such ‘this or that’ can be egg vs avocado! People have sworn by eggs as the best breakfast heroes, but avocados are no less. Just like eggs, avocados are also considered high-protein breakfast and are easy to incorporate into everyday diet. However, if you are wondering about the nutritional difference between eggs vs avocado, let us dive deeper.

When aiming for weight loss, choosing nutrient-dense foods is crucial. Eggs and avocados are two such foods, each offering unique benefits. Let us see the nutritional differences and determine which is better for weight loss.

Nutritional differences between egg and avocado

Even though both eggs and avocados boost a myriad of health benefits, both have some nutritional differences. According to nutritionist Avni Kaul, here is how eggs and avocados differ:

nutritional differences between eggs v/s avocados
Eggs are a great breakfast option, but avocados are no less. Image courtesy: Adobe stock


Protein: Eggs are a good source of high-quality protein. One large egg contains nearly 6 grams of protein, providing all essential amino acids.
Fats: A large egg has nearly 5 grams of fat, including saturated and unsaturated fats, and about 186 mg of cholesterol.
Vitamins and Minerals: Eggs are high in vitamins B12, D, A, riboflavin, and minerals such as selenium and phosphorus. They also contain choline, vital for brain health.
Calories: A large egg has nearly 70-80 calories.
Fibre: Eggs do not possess a significant amount of dietary fibre.
Carbohydrates: Eggs contain 11 times less carbohydrates than avocados. They have about 0.72 grams of total carbohydrates.
Sugar: Eggs have about 0.37 grams of sugar.


Fats: Avocados are known for their healthy fats. A medium-sized avocado contains nearly 21 grams of fat, primarily monounsaturated fats.
Protein: Avocados present around 3 grams of protein per medium fruit.
Vitamins and Minerals: Avocados are rich in potassium, vitamins E, K, folate, and vitamin C. They also offer about 10 grams of fibre per medium avocado.
Calories: A medium-sized avocado has approximately 234 calories.
Carbohydrates: Avocados have about 8.6 grams of carbohydrates per medium size.
Sugar: Avocados have approximately the same sugar content as eggs i.e. 0.37 grams in a medium size.

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Weight loss benefits of eggs and avocados

Due to their protein content, both eggs and avocados can play a role when it comes to a weight-loss diet. Let us know how!

Eggs for weight loss:

• Eggs offer satiety. They are rich in protein, and help promote fullness, reducing overall calorie intake.
• Protein-rich foods such as eggs can increase metabolic rate through the thermic effect of food (TEF), burning more calories during digestion.
• With just 70-80 calories per egg, they are a low-calorie, nutrient-dense option.

Avocados for weight loss:

• The fibre and healthy fats present in avocados help keep you full longer, preventing overeating.
• Despite being higher in calories, avocados provide essential nutrients that support overall health.
• Monounsaturated fats in avocados could help reduce belly fat and improve lipid profiles, contributing to weight management.

nutritional differences between eggs v/s avocado
Avocados maybe high on fat, but it’s monounsaturated fat! Image courtesy: Shutterstock

Which is healthier for weight loss?

Both eggs and avocados are beneficial for weight loss, but they serve different roles:

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• Eggs are suitable for those needing a high-protein, low-calorie option to promote satiety and support muscle maintenance.
• Avocados are fit for incorporating healthy fats and fibre to maintain fullness and overall health.

For optimal weight loss, a balanced diet incorporating both eggs and avocados could be advantageous. Eggs could be consumed as part of a protein-rich breakfast, while avocados can be included in salads, smoothies, or as a healthy fat addition to meals. Combining these two nutrient-dense foods ensures a broad spectrum of benefits, supporting both weight loss and overall health. Also, food alone cannot be your weight loss trick. You should focus on maintaining a healthy lifestyle where regular exercise is given equal importance.

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