⏱ 16 min totalScrambled Eggs, Avocado, and Smoked Salmon on Toast
Per 1 serving · 330 g · 9 ingredients
of a 2,000 cal day
- Protein29g21% of calories
- Carbs23g16% of calories
- Fat40g63% of calories
At a glance
One serving of Scrambled Eggs, Avocado, and Smoked Salmon on Toast (330 g) has 556 calories, with 29 g of protein, 23 g of carbohydrates and 40 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (59% DV), dietary fiber (30% DV) and Vitamin A (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 68% and 139% of the daily value.
High in
20%+ of the daily value
- Protein59%
- Dietary fiber30%
- Vitamin A32%
- Vitamin D81%
- Vitamin E33%
- Vitamin K21%
Good source of
10–19% of the daily value
- Vitamin C14%
- Thiamine17%
- Calcium15%
- Potassium18%
- Magnesium18%
Watch
20%+ of the daily value
- Sodium32%
- Saturated fat68%
- Cholesterol139%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 1 ½ tbsp 2% milk
2 large Egg
1 tbsp Butter- 🥄½ dash Salt
½ dash Black pepper
1 slice Whole wheat bread
½ fruit Avocado
½ tbsp Lemon juice
2 oz, boneless Smoked salmon
Directions
- 1
Whisk milk and eggs in a large bowl. Melt butter in a large heavy nonstick skillet over medium-low heat. Add egg mixture and season with salt and pepper. Cook, occasionally scraping bottom of skillet with a heatproof spatula to form large, soft curds, until just barely set, 3-4 minutes. Set aside.
- 2
Place a slice of toast onto each plate. Put avocado into a bowl, mash with a fork, and season with lemon juice, salt, and pepper. Spread mashed avocado over each slice of toast. Spoon eggs over avocado. Drape smoked salmon slices over eggs and season to taste with pepper. Enjoy!
Vitamins & minerals
Amounts for 1 serving (330 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 291 μg | 32% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 12 μg | 81% |
| Vitamin E | 5 mg | 33% |
| Vitamin K | 25 μg | 21% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 56% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 144 μg | 36% |
| Vitamin B12 | 3 μg | 121% |
| Pantothenic acid | 4 mg | 73% |
| Choline | 373 mg | 68% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 151 mg | 15% |
| Iron | 3 mg | 44% |
| Potassium | 840 mg | 18% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 428 mg | 61% |
| Zinc | 3 mg | 24% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 33% |
| Selenium | 57 μg | 104% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 86 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 9 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0.3 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 18 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 283 μg | — |
| Serine | 2 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 12 μg | — |
Burning 556 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 105minWalking (3.5 mph)
- 67minCycling (moderate)
- 46minRunning (6 mph)
- 78minSwimming laps
Common questions
How many calories are in Scrambled Eggs, Avocado, and Smoked Salmon on Toast?
One serving of Scrambled Eggs, Avocado, and Smoked Salmon on Toast (1 serving) has 556 calories, which works out to 168 calories per 100 g. That is about 28% of a 2,000-calorie day.
Is Scrambled Eggs, Avocado, and Smoked Salmon on Toast high in protein?
It provides a solid 29 g of protein per serving (59% of the 50 g daily value), but protein supplies only 21% 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 Scrambled Eggs, Avocado, and Smoked Salmon on Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 14 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 Scrambled Eggs, Avocado, and Smoked Salmon on Toast?
747 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Scrambled Eggs, Avocado, and Smoked Salmon on Toast?
3.6 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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