⏱ 13 min totalAvocado and Salmon Toast
Per 1 serving · 188 g · 5 ingredients
of a 2,000 cal day
- Protein16g20% of calories
- Carbs21g27% of calories
- Fat18g52% of calories
At a glance
One serving of Avocado and Salmon Toast (188 g) has 301 calories, with 16 g of protein, 21 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (32% DV), dietary fiber (31% DV) and Vitamin D (65% DV). Keep an eye on sodium, which provides 22% of the daily value.
High in
20%+ of the daily value
- Protein32%
- Dietary fiber31%
- Vitamin D65%
- Vitamin E24%
- Vitamin K20%
- Niacin35%
Good source of
10–19% of the daily value
- Vitamin C11%
- Thiamine17%
- Riboflavin (B2)17%
- Choline13%
- Potassium14%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice Whole wheat bread
½ fruit Avocado
2 oz, boneless Smoked salmon
¼ tsp Black pepper
1 tsp Lemon zest
Directions
- 1
Toast the bread.
- 2
Mash the avocado and spread onto the toast.
- 3
Place the smoked salmon on top and season with pepper and lemon zest. Enjoy!
Vitamins & minerals
Amounts for 1 serving (188 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 22 μg | 2% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 10 μg | 65% |
| Vitamin E | 4 mg | 24% |
| Vitamin K | 24 μg | 20% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.2 mg | 17% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 94 μg | 24% |
| Vitamin B12 | 2 μg | 77% |
| Pantothenic acid | 2 mg | 41% |
| Choline | 72 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 66 mg | 7% |
| Iron | 2 mg | 22% |
| Potassium | 669 mg | 14% |
| Magnesium | 61 mg | 15% |
| Phosphorus | 205 mg | 29% |
| Zinc | 1 mg | 12% |
| Copper | 0.4 mg | 42% |
| Manganese | 1 mg | 37% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 65 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 7 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 15 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 10 μg | — |
Burning 301 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Avocado and Salmon Toast?
One serving of Avocado and Salmon Toast (1 serving) has 301 calories, which works out to 160 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Avocado and Salmon Toast high in protein?
It provides a solid 16 g of protein per serving (32% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Avocado and Salmon Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Avocado and Salmon Toast?
516 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado and Salmon Toast?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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