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Smoked Salmon and Cottage Cheese Toast⏱ 10 min total
Recipes

Smoked Salmon and Cottage Cheese Toast

Per 1 serving · 230 g · 4 ingredients

Calories
222
11%
of a 2,000 cal day
  • Protein
    27g
    49% of calories
  • Carbs
    16g
    29% of calories
  • Fat
    5.3g
    22% of calories
Portion
  • ✓ Protein-dense

At a glance

One serving of Smoked Salmon and Cottage Cheese Toast (230 g) has 222 calories, with 27 g of protein, 16 g of carbohydrates and 5.3 g of fat. Most of its energy comes from protein (49% of calories). It is high in protein (53% DV), Vitamin D (97% DV) and niacin (36% DV). Keep an eye on sodium, which provides 40% of the daily value.

Per 100 g
96cal
low energy density
Protein per 100 cal
12g
Net carbs
13g
carbs minus fiber
Fiber
2.4g
4.3 g sugar

High in

20%+ of the daily value

  • Protein53%
  • Vitamin D97%
  • Niacin36%
  • Vitamin B630%
  • Vitamin B12131%
  • Pantothenic acid22%

Good source of

10–19% of the daily value

  • Vitamin E15%
  • Thiamine15%
  • Riboflavin (B2)18%
  • Choline18%
  • Magnesium11%
  • Zinc10%

Watch

20%+ of the daily value

  • Sodium40%

Ingredients

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

Directions

Prep 10 min
  1. 1

    Toast the bread.

  2. 2

    Layer the cottage cheese, tomato slices, and smoked salmon on the toasted bread.

  3. 3

    Serve and enjoy.

Vitamins & minerals

Amounts for 1 serving (230 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A54 μg
6%
Vitamin C8 mg
9%
Vitamin D15 μg
97%
Vitamin E2 mg
15%
Vitamin K7 μg
6%
Thiamine0.2 mg
15%
Riboflavin (B2)0.2 mg
18%
Niacin6 mg
36%
Vitamin B60.4 mg
30%
Folate (B9)29 μg
7%
Vitamin B123 μg
131%
Pantothenic acid1 mg
22%
Choline97 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium95 mg
9%
Iron2 mg
20%
Potassium411 mg
9%
Magnesium46 mg
11%
Phosphorus289 mg
41%
Zinc1 mg
10%
Copper0.3 mg
38%
Manganese1 mg
31%
Selenium40 μg
72%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene61 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene272 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.2 g—
Docosapentaenoic Acid (DPA)0.1 g—
Eicosapentaenoic Acid (EPA)0.2 g—
Fluoride19 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene1,544 μg—
Lysine2 g—
Maltose0.3 g—
Methionine1 g—
Monounsaturated fats2 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol28 μg—
Serine1 g—
Starch8 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.5 g—
Total omega 60.4 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D315 μg—

Burning 222 calories

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

  • 42min
    Walking (3.5 mph)
  • 27min
    Cycling (moderate)
  • 18min
    Running (6 mph)
  • 31min
    Swimming laps

Common questions

How many calories are in Smoked Salmon and Cottage Cheese Toast?

One serving of Smoked Salmon and Cottage Cheese Toast (1 serving) has 222 calories, which works out to 96 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Smoked Salmon and Cottage Cheese Toast high in protein?

Yes. It has 27 g of protein per serving, and 49% of its calories come from protein (12 g of protein per 100 calories).

Is Smoked Salmon and Cottage Cheese Toast keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Smoked Salmon and Cottage Cheese Toast?

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

How much sugar is in Smoked Salmon and Cottage Cheese Toast?

4.3 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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