Subway · Sides & Snacks
Smashed Avo on ToastSubway calories & macros
A Subway Smashed Avo on Toast has 312 calories (1,305 kJ), with 9.7 g protein, 12.6 g fat and 42.2 g carbs per serve. That is about 15% of the 8,700 kJ daily intake used on Australian food labels.
C3.1 g protein per 100 kcal - average protein density on Macro Menu's S to F scale
Open in the Macro Menu appAll Subway items
Full nutrition
| Per serve | Amount |
|---|---|
| Energy | 1,305 kJ (312 kcal) |
| Protein | 9.7 g |
| Fat, total | 12.6 g |
| - saturated | 1.5 g |
| Carbohydrate | 42.2 g |
| - sugars | 2.7 g |
| Sodium | 239 mg |
As published by Subway.
How it compares with other Subway sides & snacks
Of the 15 sides & snacks on the Subway menu, Smashed Avo on Toast ranks 13th of 15 for protein and is the 4th lowest in calories. The category average is 392 kcal, so this one is below average by 80 kcal.
| Item | kcal | kJ | Protein g | Fat g | Carbs g |
|---|---|---|---|---|---|
| Ham, Cheese & Tomato Toastie | 278 | 1,163 | 13.0 | 10.8 | 31.8 |
| Creamy Garlic Herb Bread | 281 | 1,176 | 8.2 | 9.0 | 40.0 |
| Chipotle Quesadilla | 288 | 1,205 | 8.1 | 18.8 | 21.6 |
| Smashed Avo on Toast | 312 | 1,305 | 9.7 | 12.6 | 42.2 |
| Meatball Mozza Pot | 322 | 1,347 | 17.5 | 22.0 | 15.0 |
| Southern-Style Chicken Bites | 324 | 1,356 | 13.3 | 16.7 | 30.0 |
| Creamy Garlic Cheese Bread | 379 | 1,586 | 14.5 | 16.8 | 41.2 |
Sorted by calories, showing the items either side of this one. See every Subway sides & snacks item.
Quick answers
How many calories are in a Subway Smashed Avo on Toast?
A Subway Smashed Avo on Toast has 312 calories, which is 1,305 kilojoules, per serve as sold in Australia.
How much protein is in Subway's Smashed Avo on Toast?
9.7 g of protein, which works out to 3.1 g per 100 kcal - rated C (average) for protein density on Macro Menu.
How many kJ is that?
1,305 kJ. Australian menus list kilojoules; divide by 4.184 to get calories. 1,305 kJ is roughly 15% of an 8,700 kJ day.
Is it a lower-calorie choice at Subway?
Within Subway sides & snacks it is the 4th lowest of 15. The lowest-calorie option in that category is Ham, Cheese & Tomato Toastie at 278 kcal, and the highest-protein is Flamin' Hot Nachos with Rotisserie-Style Chicken with 27.2 g.
Compare it with
The closest sides by calories, at the other chains and on this menu.
More Subway sides & snacks
Meatball Mozza Pot322 kcal · 17.5 g protein
Southern-Style Chicken Bites324 kcal · 13.3 g protein
Chipotle Quesadilla288 kcal · 8.1 g protein
Creamy Garlic Herb Bread281 kcal · 8.2 g protein
Ham, Cheese & Tomato Toastie278 kcal · 13.0 g protein
Creamy Garlic Cheese Bread379 kcal · 14.5 g proteinSubway full menuHighest protein at SubwayLowest calorie at SubwayOther restaurants
Source: Subway Australia nutrition guide, May 2026, with its Spicy Range (Apr 2026) and Rice Bowls (Sep 2026) updates, per serve as sold. Last checked against the live menu on 11 September 2026. Every source.