⏱ 30 min totalSalmon & Potato Scramble
Per 1 serving · 264 g · 8 ingredients
of a 2,000 cal day
- Protein26g27% of calories
- Carbs17g18% of calories
- Fat24g55% of calories
At a glance
One serving of Salmon & Potato Scramble (264 g) has 392 calories, with 26 g of protein, 17 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (53% DV), Vitamin C (65% DV) and Vitamin E (34% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 85% of the daily value.
High in
20%+ of the daily value
- Protein53%
- Vitamin C65%
- Vitamin E34%
- Thiamine26%
- Riboflavin (B2)35%
- Niacin54%
Good source of
10–19% of the daily value
- Vitamin A15%
- Folate (B9)19%
- Potassium17%
- Magnesium13%
- Zinc12%
- Copper18%
Watch
20%+ of the daily value
- Saturated fat26%
- Cholesterol85%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 oz Atlantic salmon
½ tbsp Olive oil
¹⁄₁₆ tsp Black pepper
½ Potato small Potato
1 extra large Egg- 🥄¹⁄₁₆ tsp Salt
¼ medium Red bell pepper- 🥄¼ tsp Old Bay seasoning
Directions
- 1
Thaw salmon if frozen. Rinse and pat dry with paper towels. Measure thickness and cut into one piece for each serving being prepared.
- 2
Brush salmon with half of the oil and sprinkle with Old Bay seasoning. Place on a greased rack of a broiler pan and broil for 4 to 6 minutes per 1/2-inch thickness, turning once, until fish flakes easily with a fork.
- 3
In a large skillet, heat remaining oil over medium-high heat. Add potatoes and cook, covered, for about 10 minutes until tender and golden brown, stirring occasionally. Reduce heat to medium.
- 4
In a bowl, whisk together eggs, salt, and pepper. Add to skillet with bell pepper. Cook uncovered over medium heat until mixture begins to set. Lift and fold partially cooked eggs so uncooked portion flows underneath. Continue cooking and folding for 2 to 3 minutes until cooked through but still moist.
- 5
Divide potato mixture among plates and top each with a salmon portion.
Vitamins & minerals
Amounts for 1 serving (264 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 136 μg | 15% |
| Vitamin C | 58 mg | 65% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 5 mg | 34% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.4 mg | 35% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 73% |
| Folate (B9) | 76 μg | 19% |
| Vitamin B12 | 3 μg | 135% |
| Pantothenic acid | 3 mg | 51% |
| Choline | 243 mg | 44% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 52 mg | 5% |
| Iron | 2 mg | 26% |
| Potassium | 808 mg | 17% |
| Magnesium | 53 mg | 13% |
| Phosphorus | 371 mg | 53% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.2 mg | 9% |
| Selenium | 38 μg | 69% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 484 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 90 μg | — |
| Serine | 1 g | — |
| Starch | 13 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 392 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Salmon & Potato Scramble?
One serving of Salmon & Potato Scramble (1 serving) has 392 calories, which works out to 148 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Salmon & Potato Scramble high in protein?
It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 27% 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 Salmon & Potato Scramble keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salmon & Potato Scramble?
441 mg per serving.
How much sugar is in Salmon & Potato Scramble?
2.1 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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