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⏱ 52 min total

Massive Smoked Salmon Omelet

Name: Massive Smoked Salmon Omelet
Prep time: 20 min
Cook time: 32 min
Total time: 52 min
Yield: 1 serving
Ingredients: 1 medium Carrots; 1 medium Red bell pepper; ¼ large Zucchini; ⅓ cup cherry tomatoes Cherry tomatoes; 1 ½ cup Spinach; 1 ¾ oz, boneless Smoked salmon; 3 large Egg; ⅔ cup Cottage cheese; ⅓ cup, shredded Cheddar cheese

Per 1 serving · 743 g · 9 ingredients

Calories

629

31%
of a 2,000 cal day

Protein
60g
38% of calories
Carbs
25g
16% of calories
Fat
32g
46% of calories

Portion

✓ Protein-dense

At a glance

One serving of Massive Smoked Salmon Omelet (743 g) has 629 calories, with 60 g of protein, 25 g of carbohydrates and 32 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (120% DV), dietary fiber (24% DV) and Vitamin A (145% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 65%, 67% and 205% of the daily value.

Per 100 g

85cal

low energy density

Protein per 100 cal

9.6g

Net carbs

18g

carbs minus fiber

Fiber

6.6g

16 g sugar

High in

20%+ of the daily value

Protein120%
Dietary fiber24%
Vitamin A145%
Vitamin C210%
Vitamin D78%
Vitamin E40%

Good source of

10–19% of the daily value

Thiamine19%

Watch

20%+ of the daily value

Sodium65%
Saturated fat67%
Cholesterol205%

Ingredients

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

Directions

Prep 20 minCook 32 min

1
Preheat the oven to 375°F.
2
Dice the carrots, red bell pepper, zucchini, and cherry tomatoes. Heat oil in a sauté pan over medium heat, add the vegetables, and cook until soft, about 5-7 minutes. Drain any liquid and add the smoked salmon.
3
Whisk the eggs and cottage cheese together until smooth.
4
Transfer the smoked salmon and vegetable mixture to a casserole dish. Pour the egg mixture over the top, sprinkle with shredded cheddar cheese, and bake for about 25 minutes or until the eggs are set.

Vitamins & minerals

Amounts for 1 serving (743 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1,305 μg	145%
Vitamin C	189 mg	210%
Vitamin D	12 μg	78%
Vitamin E	6 mg	40%
Vitamin K	240 μg	200%
Thiamine	0.2 mg	19%
Riboflavin (B2)	1 mg	103%
Niacin	6 mg	34%
Vitamin B6	1 mg	91%
Folate (B9)	280 μg	70%
Vitamin B12	4 μg	177%
Pantothenic acid	4 mg	79%
Choline	549 mg	100%

Minerals

Nutrient	Amount	% Daily Value
Calcium	526 mg	53%
Iron	6 mg	71%
Potassium	1,478 mg	31%
Magnesium	122 mg	29%
Phosphorus	875 mg	125%
Zinc	5 mg	45%
Copper	0.4 mg	50%
Manganese	1 mg	39%
Selenium	87 μg	158%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	2,195 μg	—
Arginine	3 g	—
Aspartic acid	6 g	—
Beta carotene	9,875 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	65 μg	—
Fructose	5 g	—
Galactose	0.1 g	—
Glucose	5 g	—
Glutamic acid	11 g	—
Glycine	2 g	—
Histidine	2 g	—
Hydroxyproline	0 g	—
Isoleucine	3 g	—
Lactose	0.1 g	—
Leucine	5 g	—
Lycopene	1,279 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	2 g	—
Monounsaturated fats	10 g	—
Phenylalanine	3 g	—
Polyunsaturated fats	4 g	—
Proline	4 g	—
Retinol	366 μg	—
Serine	3 g	—
Starch	1 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	3 g	—
Total omega 3	1 g	—
Total omega 6	3 g	—
Tryptophan	1 g	—
Tyrosine	3 g	—
Valine	4 g	—
Vitamin D2	0 μg	—
Vitamin D3	12 μg	—

Burning 629 calories

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

119min
Walking (3.5 mph)
75min
Cycling (moderate)
52min
Running (6 mph)
89min
Swimming laps

Common questions

How many calories are in Massive Smoked Salmon Omelet?

One serving of Massive Smoked Salmon Omelet (1 serving) has 629 calories, which works out to 85 calories per 100 g. That is about 31% of a 2,000-calorie day.

Is Massive Smoked Salmon Omelet high in protein?

Yes. It has 60 g of protein per serving, and 38% of its calories come from protein (9.6 g of protein per 100 calories).

Is Massive Smoked Salmon Omelet keto-friendly?

It is hard to fit into a strict keto diet. One serving has 18 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Massive Smoked Salmon Omelet?

1492 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Massive Smoked Salmon Omelet?

16 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 (743 g)

Calories629

% Daily Value*

Total fat 32g	41%
Saturated fat 14g	67%
Trans fat 0.5g
Cholesterol 614mg	205%
Sodium 1,492mg	65%
Total carbohydrate 25g	9%
Dietary fiber 6.6g	24%
Total sugars 16g
Protein 60g

* 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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