⏱ 15 min totalSmoked Salmon, Avocado & Cottage Cheese Breakfast
Per 1 serving · 221 g · 8 ingredients
of a 2,000 cal day
- Protein19g38% of calories
- Carbs7g14% of calories
- Fat11g48% of calories
- ✓ Protein-dense
At a glance
One serving of Smoked Salmon, Avocado & Cottage Cheese Breakfast (221 g) has 195 calories, with 19 g of protein, 7 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (48% of calories). It is high in protein (37% DV), Vitamin D (65% DV) and niacin (23% DV). Keep an eye on sodium, which provides 28% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Vitamin D65%
- Niacin23%
- Vitamin B627%
- Vitamin B1292%
- Pantothenic acid28%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin E12%
- Vitamin K12%
- Riboflavin (B2)19%
- Folate (B9)14%
- Choline13%
Watch
20%+ of the daily value
- Sodium28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 oz, boneless Smoked salmon
¼ medium Cucumber
¼ fruit Avocado
¼ cup Cottage cheese
¼ tsp Dill
½ tbsp Apple cider vinegar- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Peel the cucumber lengthwise into ribbons. Place in a bowl, pour over 2 tablespoons of apple cider vinegar, season with salt, and mix to combine. Set aside.
- 2
Divide the salmon, avocado flesh, and cottage cheese between plates. Place the prepared cucumber on the side and drizzle the platter with some of the cucumber juices.
- 3
Sprinkle with dill and season to taste with salt and pepper. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (221 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 27 μg | 3% |
| Vitamin C | 7 mg | 7% |
| Vitamin D | 10 μg | 65% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 4 mg | 23% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 2 μg | 92% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 70 mg | 13% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 55 mg | 5% |
| Iron | 1 mg | 12% |
| Potassium | 466 mg | 10% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 206 mg | 29% |
| Zinc | 1 mg | 7% |
| Copper | 0.3 mg | 32% |
| Manganese | 0.1 mg | 6% |
| Selenium | 24 μg | 43% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 49 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.1 g | — |
| Fluoride | 22 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 3 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 | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 21 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 10 μg | — |
Burning 195 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 37minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Smoked Salmon, Avocado & Cottage Cheese Breakfast?
One serving of Smoked Salmon, Avocado & Cottage Cheese Breakfast (1 serving) has 195 calories, which works out to 88 calories per 100 g. That is about 9.8% of a 2,000-calorie day.
Is Smoked Salmon, Avocado & Cottage Cheese Breakfast high in protein?
Yes. It has 19 g of protein per serving, and 38% of its calories come from protein (9.5 g of protein per 100 calories).
Is Smoked Salmon, Avocado & Cottage Cheese Breakfast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 14% 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, Avocado & Cottage Cheese Breakfast?
654 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Smoked Salmon, Avocado & Cottage Cheese Breakfast?
2.6 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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