1 serving (150 grams) contains 250 calories, 20.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
396.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 47.6 mg | 15% | |
| Sodium | 793.7 mg | 34% | |
| Total Carbohydrates | 31.7 g | 11% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 3.2 g | ||
| protein | 31.7 g | 63% | |
| Vitamin D | 317.5 mcg | 1587% | |
| Calcium | 79.4 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 476.2 mg | 10% | |
* 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 Toast with salmon
Toast with salmon is a simple yet nutritious dish often associated with Nordic cuisine, though it is widely enjoyed across the globe. Typically, smoked or fresh salmon is placed on whole-grain or sourdough bread and complemented by toppings such as avocado, cream cheese, or fresh herbs. Salmon is a rich source of high-quality protein and omega-3 fatty acids, while whole-grain toast provides dietary fiber and complex carbohydrates, making this combination a balanced option for breakfast, lunch, or a light dinner. A serving can offer essential vitamins such as B6, B12, and D, along with minerals like selenium and potassium, contributing to heart and brain health as well as overall energy production. This dish is versatile, lending itself to simple modifications for various diets and preferences, making it a favorite among health-conscious individuals.
Health Benefits
- Supports heart health with omega-3 fatty acids, which lower inflammation and improve cholesterol levels.
- Boosts brain function due to the presence of vitamin B12, critical for nerve health and cognitive development.
- Provides a good source of selenium, an antioxidant that helps protect against cellular damage and supports thyroid function.
Dietary Considerations
Selection and Storage
Refrigerate smoked salmon in an airtight container and consume within 2-3 days. Bread should be stored in a cool dry place or frozen for longer shelf life.
Common Questions About Toast with salmon Nutrition
Is toast with salmon high in protein?
Yes, toast with salmon is a good source of protein. A 3-ounce serving of salmon provides around 20 grams of protein, while a slice of whole-grain toast adds about 4 grams. Together, this meal offers roughly 24 grams of protein.
Can I eat toast with salmon on a keto diet?
Toast with salmon may not be ideal for a strict keto diet due to the carb content in bread. One slice of whole-grain bread typically contains 12-15 grams of net carbs, which could exceed daily allowable keto carb limits. Opting for keto-friendly bread or replacing it with low-carb alternatives can make this meal compatible.
What are the health benefits of eating toast with salmon?
Toast with salmon is rich in omega-3 fatty acids, which promote heart health and reduce inflammation. Salmon also provides high-quality protein and essential vitamins like B12 and D, while whole-grain toast adds fiber for better digestive health. However, people watching sodium intake should be mindful of smoked salmon, which can be high in salt.
How much toast with salmon should I eat per serving?
A recommended serving of toast with salmon includes one slice of whole-grain bread paired with 3 ounces (approximately 85 grams) of salmon. This portion provides a balanced mix of protein, healthy fats, and carbohydrates under 300 calories, depending on extra toppings.
How does toast with salmon compare to avocado toast nutritionally?
Toast with salmon generally offers higher protein and omega-3 fatty acid content, while avocado toast is richer in heart-healthy monounsaturated fats and potassium. Both options can be customized for specific dietary needs, but salmon toast is better for higher protein intake, whereas avocado toast is ideal for healthy plant fats.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
