If reducing calories is the goal, then you may be surprised by how many sneaky calories are lurking in your favourite morning toast toppings and spreads.

You are watching: 2 slices of toast with butter calories

From Vegemite to avo, we've ranked some of the most popular.

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Depending on your choice of bread, you’re looking at somewhere between 80-100 calories per slice. A slice of plain white toast bread is about 85 calories — which is the base value looks here.


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A serve of Vegemite is a mere 5g scraping — but as every good Aussie knows, you don’t want too much of its salty goodness. Note that putting only Vegemite on your toast is practically treason; it’s much better melted in with butter.


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A serve of butter is 5g (the amount in half of those little packets you get at hotel buffets and on planes), which isn’t much — it’s likely you’re using a lot more.


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A serve of jam is 15g, around a tablespoon. Note that jams are high in sugar compared to many other spreads.


A serve of this breakfast classic is 15g, around a tablespoon. Like the rest of the jam family, it’s high in sugar.


Made from chickpeas, hummus (aka hommos or houmus) is a perfect snack food: high in fibre and protein and several other minerals.


A serve of honey is 15g, about a tablespoon. Yes, honey is a natural product — but it’s still high in sugar, so it’s more of a sometimes food than a daily toast topping.


Australian Avocados defines one serve of an avocado as a quarter of an avocado (which is a hefty amount to spread over a single slice of toast, but there you have it). Avocado is a healthy substitute for bread, because the former is mostly unsaturated “good” fat while the latter is saturated “bad” fat.


No surprise that Nutella on toast is high in calories (thanks to its sugar and fat), putting it in the “sometimes food” category. (Those sometimes are amazing times, though, because Nutella is effing delicious.)


A serve of tasty cheese is 25g — not that full-fat cheese naturally has more calories than its light counterpart.

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A serve of peanut butter is 20g, which is about a tablespoon’s worth. Always opt for a natural peanut butter made from 100 percent peanuts — the others are full of processed junk you don’t need.


While an egg is high in calories, it’s a nutrition powerhouse — make sure to eat the whole egg (don’t throw away the yolk), and fry it in a non-stick pan without oil.