1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 31.7 mg | 10% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 3.2 g | ||
| protein | 19.0 g | 38% | |
| Vitamin D | 317.5 mcg | 1587% | |
| Calcium | 63.5 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 793.7 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Smoked salmon on avocado toast
Smoked salmon on avocado toast is a popular dish combining the rich, smoky flavor of cured salmon with the creamy texture and healthy fats of avocado, served on a base of toasted bread. This dish draws inspiration from Scandinavian and Mediterranean cuisines, both known for their use of fresh, nutrient-dense ingredients. Smoked salmon is an excellent source of high-quality protein and omega-3 fatty acids, while avocado provides monounsaturated fats and dietary fiber. Depending on the type of bread used, the meal can also supply complex carbohydrates and additional fiber, making it a well-rounded option for a nutritious breakfast or light meal.
Health Benefits
- Rich in omega-3 fatty acids from smoked salmon, which promote heart health and reduce inflammation.
- High in monounsaturated fats from avocado, which can support healthy cholesterol levels.
- Provides 20% of the daily recommended intake of vitamin B12 from smoked salmon, essential for red blood cell formation and nervous system health.
- Contains dietary fiber from both avocado and whole-grain bread, which aids digestion and maintains blood sugar levels.
- Smoked salmon is a source of selenium, a mineral that supports thyroid health and boosts immunity.
Dietary Considerations
Selection and Storage
Store smoked salmon in the refrigerator at or below 40°F (4°C) and consume within the package's recommended timeframe. Once prepared, consume avocado toast immediately to prevent browning and loss of texture.
Common Questions About Smoked salmon on avocado toast Nutrition
Is smoked salmon on avocado toast high in protein?
Yes, smoked salmon is an excellent source of protein, providing approximately 18-20 grams of protein per 3-ounce serving. Combined with avocado on whole-grain toast, this meal offers both protein and healthy fats, making it a balanced option for staying full and energized.
Can I eat smoked salmon on avocado toast on a keto diet?
Smoked salmon and avocado are both keto-friendly ingredients due to their low carb and high fat content. However, traditional whole-grain toast is not keto-compatible; you can substitute it with low-carb bread or omit the bread entirely for a keto-friendly version.
What are the health benefits of smoked salmon on avocado toast?
Smoked salmon is rich in omega-3 fatty acids, which promote heart health and reduce inflammation. Avocado provides healthy monounsaturated fats, fiber, and essential vitamins like vitamin E and potassium. Together, they make a nutrient-dense meal, though people sensitive to sodium should note the high salt content in smoked salmon.
What is the recommended portion size for smoked salmon on avocado toast?
A typical serving might include 2 ounces of smoked salmon, ½ an avocado, and one slice of toast. This portion typically provides around 300-400 calories, depending on the type of bread used. Adjust portions according to your nutritional needs and caloric requirements.
How does smoked salmon on avocado toast compare to other breakfast options?
Smoked salmon on avocado toast is higher in healthy fats and protein compared to sweet breakfast options like cereal or pastries. It is also more nutrient-dense than basic toast with butter or jam. However, the sodium content may be higher than some alternatives, making it less ideal for those monitoring salt intake.
