English Muffin, Smoked Salmon, Poached Eggs
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 53.14 g | 19% |
| Net Carbohydrates | 47.06 g | 19% |
| Sugars | 1.88 g | 5% |
| Added Sugars | 1.03 g | 2% |
| Dietary Fiber | 6.08 g | 22% |
| Protein | 34.13 g | 68% |
| Total Fat | 33.83 g | 43% |
| Saturated Fat | 17 g | 85% |
| Monounsaturated Fat | 10.01 g | - |
| Polyunsaturated Fat | 3.72 g | - |
| Trans Fat | 0.92 g | 100% |
| Cholesterol | 246 mg | 82% |
| Vitamins | ||
| Vitamin A | 295.61 mcg | 33% |
| Vitamin C | 1.74 mg | 2% |
| Vitamin D | 18 mcg | 90% |
| Minerals | ||
| Sodium | 2479.79 mg | 108% |
| Potassium | 504.65 mg | 11% |
| Calcium | 264.7 mg | 20% |
| Magnesium | 72.59 mg | 17% |
| Iron | 5.28 mg | 29% |
| Zinc | 2.23 mg | 20% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
33%
Vitamin C
2%
Vitamin D
90%
Vitamin E
20%
Vitamin K
12%
Vitamin B1
43%
Vitamin B2
48%
Vitamin B3
62%
Vitamin B5
43%
Vitamin B6
28%
Vitamin B7
32%
Vitamin B9
24%
Vitamin B12
156%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
20%
Iron
29%
Magnesium
17%
Phosphorus
31%
Potassium
11%
Sodium
108%
Zinc
20%
Copper
49%
Manganese
68%
Selenium
144%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
75%
Isoleucine
93%
Valine
84%
Lysine
75%
Tryptophan
96%
Threonine
79%
Phenylalanine
104%
Methionine
107%
Histidine
78%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 645 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 35 min
Jogging
1 h 22 min
Cycling
1 h 24 min
Walking
2 h 32 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Smoked salmon and poached eggs on an English muffin provide omega-3 fatty acids, high-quality protein, and B vitamins, which observational evidence suggests may support brain function, cognitive health, muscle maintenance, and satiety while aiding in inflammation reduction. However, WebMD notes that smoked salmon's high sodium content may elevate the risk of stroke and heart disease, and its smoking process could increase cancer risk.
1. Salmon Nutritional Facts: Health Benefits Explained
Source: Healthline, 2016
Summary: Salmon, rich in omega-3 fatty acids, protein, B vitamins, selenium, and potassium, offers substantial health benefits including reduced inflammation, improved cardiovascular health, and enhanced brain function and mental well-being; however, salting and curing significantly increase sodium content, which moderates the cardiovascular health benefit.
Read More: https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits
2. Smoked Salmon: How It Can Benefit Your Overall Health
Source: WebMD
Summary: Smoked salmon is packed with omega-3 fatty acids, vitamins B12, A, and E, and protein, offering benefits for brain function, cardiovascular health, and inflammation reduction, but it carries risks due to high sodium, potential carcinogens from smoking, and bacterial contamination.
Read More: https://www.webmd.com/diet/health-benefits-smoked-salmon
3. Anti-Inflammatory Diet Meal Plan: 26 Healthful Recipes
Source: Medical News Today, 2018
Summary: Smoked salmon and poached eggs, when served on whole-grain toast with avocado, contribute anti-inflammatory omega-3 fatty acids and support heart health as part of an anti-inflammatory diet; however, smoking and curing significantly increase sodium content, which moderates the heart-health benefit.
