If reducing calories is the goal, climate you may be surprised by how numerous sneaky calories space lurking in your favourite morning toast toppings and also spreads.

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


Depending on your choice of bread, you’re looking in ~ somewhere between 80-100 calories every slice. A slice of plain white toast bread is around 85 calories — i m sorry is the base value looks here.


A serve of Vegemite is a just 5g scraping — but as every great Aussie knows, girlfriend don’t want too lot of its salty goodness. Note that putting only Vegemite on her toast is practically treason; it’s much better melted in through butter.


A serve of butter is 5g (the quantity in half of those tiny packets you get at hotel buffets and also on planes), i m sorry isn’t much — it’s likely you’re making use of a many more.



A serve of jam is 15g, about a tablespoon. Note that jams space high in sugar compared to numerous other spreads.

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

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

A offer of love husband is 15g, about a tablespoon. Yes, honey is a organic product — yet it’s quiet high in sugar, for this reason it’s much more of a periodically food 보다 a everyday toast topping.

Australian Avocados defines one offer of one avocado together a quarter of an avocado (which is a hefty amount to spread out over a solitary slice of toast, but there you have actually it). Avocado is a healthy substitute because that bread, since the former is largely unsaturated “good” fat when the latter is saturation “bad” fat.

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

A offer of tasty cheese is 25g — not that full-fat cheese naturally has more calories 보다 its irradiate counterpart.

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A serve of peanut butter is 20g, i beg your pardon is around a tablespoon’s worth. Always opt for a organic peanut butter make from 100 percent peanuts — the others are complete of processed junk you don’t need.

While one egg is high in calories, the a nutrition powerhouse — make certain to eat the whole egg (don’t throw away the yolk), and fry the in a non-stick pan there is no oil.