Salmon toast

Lunch

Item Rating: 74/100

1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		630.9 mg	27%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	4.7 g	16%
	Sugars	3.2 g
protein		23.7 g	47%
Vitamin D		315.5 mcg	1577%
Calcium		47.3 mg	3%
Iron		2.4 mg	13%
Potassium		394.3 mg	8%

* 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: 142 cal (39.2%)

Protein: 94 cal (26.1%)

Carbs: 126 cal (34.7%)

About Salmon toast

Salmon toast is a popular dish often associated with Scandinavian and modern Western cuisines. It features toasted bread topped with smoked or fresh salmon, sometimes accompanied by cream cheese, avocado, or herbs like dill. Salmon is rich in omega-3 fatty acids, high-quality protein, and essential vitamins like B12 and D. Depending on accompaniments, salmon toast may also offer fiber, healthy fats, and micronutrients such as potassium and magnesium. A single serving can provide a balanced array of macronutrients, making it a nutrient-dense option for breakfast, brunch, or light meals. The dish's flavor profile is typically savory, often with a mix of smoky, creamy, and tangy notes, depending on preparation methods.

Health Benefits

• Supports heart health due to high levels of omega-3 fatty acids, which reduce inflammation and improve cholesterol levels.
• Promotes brain function, as salmon is a rich source of vitamin B12 and DHA, key nutrients for neurological health.
• Aids immune defense with vitamin D, which plays a crucial role in immune system regulation.

Dietary Considerations

Allergens: Contains fish, dairy (if cream cheese is included), gluten (if regular bread is used)

Suitable for: Pescatarian, low-carb (with specific bread options)

Not suitable for: Vegan, gluten-free (unless gluten-free bread is used), fish allergy

Selection and Storage

Store smoked salmon in a refrigerator at or below 40°F and consume within 3-4 days of opening. Toast bread fresh before preparing to maintain crispness.

Common Questions About Salmon toast Nutrition

Is salmon toast high in protein?

Yes, salmon toast is high in protein, primarily due to the fish. A 3-ounce serving of smoked salmon provides about 16 grams of protein, while the bread adds around 2-4 grams depending on the type. Combined, salmon toast offers a great protein boost for meals or snacks.

Can I eat salmon toast on a keto or low-carb diet?

Salmon itself is keto-friendly and low-carb, but the compatibility depends on the type of bread used. Traditional bread may not fit a strict keto diet, so opt for low-carb, almond-flour, or cauliflower-based bread to keep it keto-compliant. With appropriate bread, salmon toast can align with both keto and low-carb diets.

What are the health benefits of eating salmon toast?

Salmon toast is a nutrient-dense meal, offering high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D. These nutrients support brain health, heart function, and energy production. However, watch the sodium content if using smoked salmon and balance it with fresh vegetables or healthy toppings.

What is the ideal portion size for salmon toast?

A single slice of salmon toast with about 3 ounces of salmon is typically considered a balanced portion. Pairing it with a side of veggies or a small salad can create a satisfying meal while controlling calorie intake. For a snack, half a slice with 1-2 ounces of salmon may be sufficient.

How does salmon toast compare to avocado toast?

Salmon toast tends to be higher in protein (16-20 grams per serving) compared to avocado toast, which is richer in healthy fats. Both options are nutrient-packed, but salmon toast provides omega-3s and more protein, while avocado toast offers more fiber and monounsaturated fats. Combining both toppings creates a perfect balance of nutrients.

Data Sources & Scientific References