Smoked Salmon & Poached Eggs & Bread
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 49.69 g | 18% |
| Net Carbohydrates | 42.23 g | 17% |
| Sugars | 4.88 g | 14% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 7.46 g | 27% |
| Protein | 37.91 g | 76% |
| Total Fat | 24.08 g | 31% |
| Saturated Fat | 10.27 g | 51% |
| Monounsaturated Fat | 7.46 g | - |
| Polyunsaturated Fat | 4.1 g | - |
| Trans Fat | 0.5 g | 100% |
| Cholesterol | 215.9 mg | 72% |
| Vitamins | ||
| Vitamin A | 193.29 mcg | 21% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 18 mcg | 90% |
| Minerals | ||
| Sodium | 2495.95 mg | 109% |
| Potassium | 564.35 mg | 12% |
| Calcium | 235.65 mg | 18% |
| Magnesium | 112.71 mg | 27% |
| Iron | 4.71 mg | 26% |
| Zinc | 2.95 mg | 27% |
% 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
21%
Vitamin C
0%
Vitamin D
90%
Vitamin E
34%
Vitamin K
12%
Vitamin B1
38%
Vitamin B2
37%
Vitamin B3
69%
Vitamin B5
47%
Vitamin B6
36%
Vitamin B7
32%
Vitamin B9
0.6%
Vitamin B12
155%
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
18%
Iron
26%
Magnesium
27%
Phosphorus
40%
Potassium
12%
Sodium
109%
Zinc
27%
Copper
56%
Manganese
124%
Selenium
136%
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
52%
Isoleucine
64%
Valine
57%
Lysine
63%
Tryptophan
59%
Threonine
58%
Phenylalanine
63%
Methionine
82%
Histidine
55%
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 571 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 24 min
Jogging
1 h 13 min
Cycling
1 h 14 min
Walking
2 h 14 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 together offer a nutrient-dense profile, rich in protein, which contributes to satiety. Smoked salmon provides omega-3 fatty acids, which are important for reducing inflammation, preserving brain function, and lowering the risk of cardiovascular disease by reducing triglycerides; however, the smoking and curing process significantly increases sodium content, which can moderate the cardiovascular benefits. It also contains astaxanthin, an antioxidant that improves HDL cholesterol. Poached eggs contribute essential vitamins, minerals, and antioxidants like choline for brain and nerve health, and lutein and zeaxanthin for eye health, according to Harvard Health and Cleveland Clinic.
1. Eggs, Protein, and Cholesterol: How to Make Eggs Part of a Heart-Healthy Diet - Harvard Health
Source: Harvard Health, 2024
Summary: A large egg contains protein and approximately calories, along with essential vitamins, minerals, and antioxidants, including choline for brain and nerve health, and lutein and zeaxanthin for eye health.
2. Smoked Salmon: How It Can Benefit Your Overall Health
Source: WebMD
Summary: Smoked salmon is a nutrient-dense food rich in omega-3 fatty acids, which are crucial for reducing inflammation, preserving brain function, and lowering triglycerides, thereby decreasing the risk of cardiovascular disease.
Read More: https://www.webmd.com/diet/health-benefits-smoked-salmon
3. Ask the Doctor: Does Smoked Fish Contain Omega-3 Fats? - Harvard Health Publications - Harvard Health
Source: Harvard Health, 2011
Summary: Smoked salmon retains its omega-3 fatty acid content, making it a decent source of these beneficial compounds if the raw fish was originally rich in them.
Read More: https://www.health.harvard.edu/heart-health/does-smoked-fish-contain-omega-3-fats
4. Salmon Nutritional Facts: Health Benefits Explained
Source: Healthline, 2016
Summary: Salmon is a highly nutritious superfood rich in essential nutrients like omega-3 fatty acids, protein, B vitamins, selenium, and potassium, which contribute to numerous health benefits including decreased inflammation and a reduced risk of cardiovascular disease.
Read More: https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits
5. Is It Safe to Eat Eggs Every Day? – Cleveland Clinic
Source: Cleveland Clinic
Summary: Eggs provide protein and are packed with vitamins A, E, B12, B9 (folate), and lutein, which support eye health, vision, metabolism, cell development, nerve and blood cell health, and act as antioxidants.
Read More: https://health.clevelandclinic.org/can-you-eat-eggs-every-day
