⏱ 17 min total

Creamy Salmon Omelet

Name: Creamy Salmon Omelet
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Yield: 1 serving
Ingredients: 1 tbsp Olive oil; ¼ small raw Red onion; 3 cup Spinach; 1 tbsp Cream cheese; 2 oz, boneless Smoked salmon; 1 tbsp Dill; 5 egg white (separated from yolk) Egg white

Per 1 serving · 393 g · 7 ingredients

Calories

347

17%
of a 2,000 cal day

Protein
36g
42% of calories
Carbs
7.7g
9% of calories
Fat
19g
49% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Creamy Salmon Omelet (393 g) has 347 calories, with 36 g of protein, 7.7 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (72% DV), Vitamin A (51% DV) and Vitamin C (29% DV). Keep an eye on sodium, which provides 36% of the daily value.

Per 100 g

88cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

2.4g

2.7 g sugar

High in

20%+ of the daily value

Protein72%
Vitamin A51%
Vitamin C29%
Vitamin D65%
Vitamin E30%
Vitamin K369%

Good source of

10–19% of the daily value

Choline13%
Calcium14%

Watch

20%+ of the daily value

Sodium36%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 12 min

1
Heat the olive oil in a skillet over medium heat.
2
Add the chopped red onion and sauté for a few minutes until softened. Add the spinach and cook until wilted.
3
Stir in the cream cheese, smoked salmon, and dill until well combined. Transfer the mixture to a small bowl and set aside.
4
Without cleaning the skillet, pour in the egg whites and cook over low heat, forming a flat omelet. Lift the edges to allow uncooked egg whites to flow underneath.
5
Once egg whites set, place the salmon mixture on one half of the omelet and fold the other half over. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (393 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	463 μg	51%
Vitamin C	26 mg	29%
Vitamin D	10 μg	65%
Vitamin E	5 mg	30%
Vitamin K	443 μg	369%
Thiamine	0.1 mg	7%
Riboflavin (B2)	1 mg	85%
Niacin	4 mg	22%
Vitamin B6	0.3 mg	24%
Folate (B9)	187 μg	47%
Vitamin B12	2 μg	92%
Pantothenic acid	1 mg	21%
Choline	72 mg	13%

Minerals

Nutrient	Amount	% Daily Value
Calcium	137 mg	14%
Iron	3 mg	41%
Potassium	969 mg	21%
Magnesium	105 mg	25%
Phosphorus	190 mg	27%
Zinc	1 mg	7%
Copper	0.3 mg	31%
Manganese	1 mg	38%
Selenium	60 μg	109%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	5,065 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.1 g	—
Fluoride	0 μg	—
Fructose	0.3 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0.2 g	—
Methionine	1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	39 μg	—
Serine	2 g	—
Starch	0.2 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	0 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	10 μg	—

Burning 347 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Creamy Salmon Omelet?

One serving of Creamy Salmon Omelet (1 serving) has 347 calories, which works out to 88 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Creamy Salmon Omelet high in protein?

Yes. It has 36 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).

Is Creamy Salmon Omelet keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Creamy Salmon Omelet?

839 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Salmon Omelet?

2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (393 g)

Calories347

% Daily Value*

Total fat 19g	24%
Saturated fat 3.8g	19%
Trans fat 0g
Cholesterol 21mg	7%
Sodium 839mg	36%
Total carbohydrate 7.7g	3%
Dietary fiber 2.4g	8%
Total sugars 2.7g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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