⏱ 10 min totalAvocado & Smoked Salmon Omelet
Per 1 serving · 191 g · 7 ingredients
of a 2,000 cal day
- Protein19g25% of calories
- Carbs5.3g7% of calories
- Fat23g68% of calories
- ✓ Keto-friendly
At a glance
One serving of Avocado & Smoked Salmon Omelet (191 g) has 300 calories, with 19 g of protein, 5.3 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (38% DV), Vitamin A (20% DV) and Vitamin D (46% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 26% and 126% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin A20%
- Vitamin D46%
- Vitamin E21%
- Vitamin K21%
- Riboflavin (B2)41%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Niacin14%
- Zinc16%
Watch
20%+ of the daily value
- Sodium21%
- Saturated fat26%
- Cholesterol126%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 large Egg- 1 tsp 2% milk
- 🥄1 dash Salt
1 tsp Olive oil
¼ fruit Avocado
1 oz, boneless Smoked salmon
1 tbsp, chopped Basil
Directions
- 1
Beat the eggs with milk and salt in a small bowl.
- 2
Heat 1 teaspoon of oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is slightly runny, about 1 to 2 minutes.
- 3
Flip the omelet and cook until fully set, about 30 seconds more. Transfer to a plate and top with sliced avocado, smoked salmon, and chopped basil. Drizzle with the remaining 1/2 teaspoon of oil.
Vitamins & minerals
Amounts for 1 serving (191 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 181 μg | 20% |
| Vitamin C | 6 mg | 6% |
| Vitamin D | 7 μg | 46% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 90 μg | 23% |
| Vitamin B12 | 2 μg | 76% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 327 mg | 60% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 76 mg | 8% |
| Iron | 2 mg | 30% |
| Potassium | 446 mg | 9% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 277 mg | 40% |
| Zinc | 2 mg | 16% |
| Copper | 0.2 mg | 28% |
| Manganese | 0.1 mg | 6% |
| Selenium | 40 μg | 73% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 115 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 5 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 170 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 7 μg | — |
Burning 300 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 & Smoked Salmon Omelet?
One serving of Avocado & Smoked Salmon Omelet (1 serving) has 300 calories, which works out to 157 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Avocado & Smoked Salmon Omelet high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 25% 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 & Smoked Salmon Omelet keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Avocado & Smoked Salmon Omelet?
494 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Avocado & Smoked Salmon Omelet?
0.9 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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