Avocado toast with smoked salmon

Breakfast

Item Rating: 75/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		630.9 mg	27%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	7.9 g	28%
	Sugars	3.2 g
protein		18.9 g	37%
Vitamin D		157.7 mcg	788%
Calcium		63.1 mg	4%
Iron		2.4 mg	13%
Potassium		630.9 mg	13%

* 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

🍯 Low sugar

Source of Calories

Fat: 213 cal (51.4%)

Protein: 75 cal (18.2%)

Carbs: 126 cal (30.4%)

About Avocado toast with smoked salmon

Avocado toast with smoked salmon is a popular dish that originates from the fusion of European and Californian cuisine. Combining the creamy texture of ripe avocados with the rich flavor of smoked salmon on whole-grain or sourdough toast, this dish offers a balance of palatable taste and nutritional density. It is packed with healthy fats, quality protein, and essential vitamins. Avocados are a source of monounsaturated fats, while smoked salmon provides omega-3 fatty acids and complete protein. The typical serving also includes fiber from whole-grain bread and micronutrients like potassium, vitamin E, and vitamin D, making this dish both delicious and nutritionally beneficial. Commonly served at brunch, avocado toast with smoked salmon has earned a strong reputation for being a wholesome meal option for individuals seeking balanced diets rich in healthy fats and protein.

Health Benefits

• Rich in heart-healthy monounsaturated fats from avocado, which support cardiovascular health.
• High in omega-3 fatty acids from smoked salmon, which are essential for brain function and reducing inflammation.
• Provides vitamin D from smoked salmon, crucial for bone health and immune system function.
• Contains potassium from avocado, which helps regulate blood pressure and muscle contractions.
• Whole-grain bread adds dietary fiber, helping to maintain digestive health and prevent blood sugar spikes.

Dietary Considerations

Allergens: Contains fish (salmon), gluten (from bread if not gluten-free)

Suitable for: Pescatarian diet, mediterranean diet, low-carb diet (if bread choice is low-carb)

Not suitable for: Vegan diet, gluten-free diet (if bread contains gluten), seafood allergy

Selection and Storage

Store avocados at room temperature until ripe, then refrigerate for up to 3 days to prevent overripening. Keep smoked salmon refrigerated at or below 40°F and consume within 3-5 days after opening.

Common Questions About Avocado toast with smoked salmon Nutrition

Is avocado toast with smoked salmon high in protein?

Avocado toast with smoked salmon is a good source of protein, primarily from the smoked salmon. A typical serving (1 slice of whole-grain bread, 1/2 avocado, and 2 ounces of smoked salmon) provides around 15-17 grams of protein, making it a satisfying option for protein intake.

Can I eat avocado toast with smoked salmon on a keto diet?

Avocado toast with smoked salmon may not fit a strict keto diet due to the carbohydrate content in the bread. Bread can contain around 20-25 grams of carbs per slice depending on the type. To make it keto-friendly, consider using low-carb bread or skipping the toast altogether and serving the toppings in a lettuce wrap.

What are the health benefits of avocado toast with smoked salmon?

This dish is nutrient-dense, offering heart-healthy fats from avocado, omega-3 fatty acids from smoked salmon, and fiber from whole-grain bread. It also provides important vitamins like B vitamins, vitamin K, and potassium. However, smoked salmon can be high in sodium, so it should be consumed in moderation, especially by individuals managing blood pressure concerns.

What is a recommended serving size for avocado toast with smoked salmon?

A typical serving size is one slice of whole-grain bread topped with half an avocado and 2 ounces of smoked salmon. This serving contains around 250-300 calories, depending on added ingredients like cream cheese or seasoning. Pair with a side salad or fresh fruit for a balanced meal.

How does avocado toast with smoked salmon compare to plain avocado toast?

Adding smoked salmon to avocado toast significantly increases the protein content (around 15-17g compared to 3-4g for plain avocado toast) and adds omega-3 fatty acids, which support heart and brain health. While both options are nutritious, smoked salmon also adds sodium, so it may not be ideal for those monitoring salt intake.

Data Sources & Scientific References