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Salmon toast Calories
Good source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon toast (110 g) has 251 calories. That works out to 228 calories per 100 g. It contains 20.5 g of carbs, 14.7 g of protein, 11.9 g of fat and 1.9 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Salmon toast Nutrition Facts
Selected: 1 piece (medium) · 110 g
251
KCAL / 110G
Carbs
20.5g
· 7% DV
Protein
14.7g
· 29% DV
Fat
11.9g
· 15% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 24% · Fat 43%
Salmon toast nutrition facts table · 1 piece (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 2.31 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 473 mg | 21% |
| Total carbohydrate | 20.5 g | 7% |
| Fiber | 1.9 g | 7% |
| Protein | 14.7 g | 29% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Salmon toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 251 kcal |
| 1 slice (thin) | 55 g | 125 kcal |
| 1 piece (small) | 70 g | 160 kcal |
| 1 slice (thick) | 80 g | 182 kcal |
| 100 g | 100 g | 228 kcal |
| 1 serving (medium) | 140 g | 319 kcal |
| 1 piece (large) | 160 g | 365 kcal |
| 2 piece (double) | 220 g | 502 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Salmon toast
How do you make salmon toast?
Make salmon toast by layering cooked salmon and your chosen toppings on bread, then toasting until the bread is crisp. Cream cheese, dill, and lemon pair well with salmon. If the salmon is already cooked, toast it just long enough to warm it through.
Can you make salmon toast with smoked salmon?
Yes, smoked salmon works well in salmon toast because it is ready to eat. Add it after toasting for a softer texture, or warm it briefly inside the sandwich. Pair it with cream cheese, dill, or sliced cucumber.
Can you make salmon toast with canned salmon?
Yes, canned salmon is a convenient filling for salmon toast. Drain it well, then flake it with a fork and mix it with a little lemon or cream cheese before spreading it on the bread.
What bread is best for salmon toast?
Sourdough, whole-grain, and sturdy seeded breads all hold salmon toast fillings well. Choose a slice thick enough to stay crisp under moist toppings; very soft bread can become soggy before the middle warms.
What cheese goes well in salmon toast?
Cream cheese is a popular choice for salmon toast, especially with smoked salmon, dill, or capers. Cheddar or another melting cheese gives a warmer, more classic toasted-sandwich result, particularly with cooked salmon.
Can you put raw salmon in salmon toast?
No, do not use ordinary raw salmon in salmon toast. Cook fresh salmon fully before adding it; use uncooked salmon only if it is specifically sold as ready to eat without cooking.
What can you serve with salmon toast?
Serve salmon toast with a green salad, sliced vegetables, or a bowl of soup. Lemon wedges, cucumber, and fresh herbs also make simple accompaniments that complement the rich, savory salmon filling.
How do you keep salmon toast from getting soggy?
Keep salmon toast crisp by draining canned salmon thoroughly and using only a thin layer of spread. Toast the bread before adding wet toppings, and add juicy ingredients such as tomato just before serving.
Can you make salmon toast ahead of time?
It is better to assemble salmon toast just before eating, since the filling can soften the bread. You can prepare the salmon mixture in advance and refrigerate it covered, then spread it on the bread when you are ready to toast.
Can salmon toast be eaten cold?
Yes, salmon toast can be eaten cold, especially when made with ready-to-eat smoked or canned salmon. For a crisp result, keep the toasted bread and filling separate until serving; cooked salmon should have been stored safely in the refrigerator.
Salmon toast Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
4.62mg · 29% DV
Vitamin D
5.06µg · 25% DV
B6
0.42mg · 25% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
204mg · 29% DV
Sodium
473mg · 21% DV
Manganese
0.35mg · 15% DV
Potassium ⭐
281mg · 8% DV
Salmon toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon toast
To burn the 251 calories in 1 piece (medium) (110 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Salmon toast?
Salmon toast pairs toasted bread with salmon, either tucked between slices or served on top. The salmon may be cooked or smoked, and toppings such as soft cheese, herbs or greens are common, though recipes vary. It is a modern, simple dish rather than one with a single established origin, and is often found on café menus as well as made at home.
The crisp bread contrasts with the salmon’s tender, savoury texture. In many places it works well for breakfast or brunch; elsewhere it makes an easy light lunch, perhaps with salad and lemon. It provides protein and omega-3 fats, making it a satisfying option. For a lighter version, choose wholegrain bread and go easy on rich spreads.
How Nutritious Is Salmon toast?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Salmon toast Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Salmon toast Contain Allergens?
Contains these allergens:
Which Diets Is Salmon toast Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salmon toast Fat Profile
SATURATED
2.31g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.42g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.