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Smoked Salmon Avocado Sandwich Calories
Source of protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Smoked Salmon Avocado Sandwich (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 35.6 g of carbs, 20.2 g of protein, 20.2 g of fat and 5.6 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Smoked Salmon Avocado Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
396
KCAL / 180G
Carbs
35.6g
· 13% DV
Protein
20.2g
· 40% DV
Fat
20.2g
· 26% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 35% · Protein 20% · Fat 45%
Smoked Salmon Avocado Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 20.2 g | 26% |
| Saturated fat | 3.33 g | 17% |
| Trans fat | 0.05 g | |
| Sodium | 1062 mg | 46% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 20.2 g | 40% |
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 Serving of Smoked Salmon Avocado Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 396 kcal |
| 1 slice (thick) | 45 g | 99 kcal |
| 1 piece (half) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 120 g | 264 kcal |
| 1 piece (whole) | 180 g | 396 kcal |
| 2 piece (half) | 180 g | 396 kcal |
| 1 serving (large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Smoked Salmon Avocado Sandwich
How do you make a smoked salmon avocado sandwich?
A smoked salmon avocado sandwich is made by layering mashed or sliced avocado and smoked salmon between slices of bread. Add lemon juice, black pepper, dill, or cucumber for freshness, and assemble it just before eating to keep the bread from becoming soggy.
Is a smoked salmon avocado sandwich healthy?
Yes, a smoked salmon avocado sandwich can be a nutritious, filling meal, providing protein and omega-3 fats. Smoked salmon can be high in sodium, so skip extra salt and choose a less salty filling if you are watching your sodium intake.
What bread is best for a smoked salmon avocado sandwich?
Sourdough, rye, and whole-grain bread all work well for a smoked salmon avocado sandwich because they hold the moist filling without falling apart. Lightly toasting the bread adds crunch, but let it cool before adding the salmon and avocado.
Can you make a smoked salmon avocado sandwich ahead of time?
You can prepare a smoked salmon avocado sandwich ahead, but it tastes best soon after assembly. To avoid soggy bread and browned avocado, pack the bread, salmon, and avocado separately and assemble them shortly before eating.
Can you freeze a smoked salmon avocado sandwich?
No, a smoked salmon avocado sandwich is not a good choice for freezing. Avocado can turn watery and discolored after thawing, while the bread may become soggy; prepare it fresh instead, or freeze bread separately if needed.
How do you stop avocado from browning in a smoked salmon avocado sandwich?
Add lemon juice to the avocado and cover it tightly to slow browning in a smoked salmon avocado sandwich. The best option is to assemble the sandwich just before serving, since cut avocado darkens when exposed to air.
Is a smoked salmon avocado sandwich safe during pregnancy?
A smoked salmon avocado sandwich made with cold-smoked salmon is best avoided unless the salmon is heated until steaming hot, because cold-smoked fish can carry Listeria. Follow your pregnancy care provider’s guidance, especially if you have specific dietary restrictions.
How long does a smoked salmon avocado sandwich last in the fridge?
Keep a smoked salmon avocado sandwich covered in the refrigerator and eat it the same day for the best quality. Discard it if it has been left out for an extended time or its smell or appearance has changed.
What goes well with a smoked salmon avocado sandwich?
A green salad, cucumber salad, or light vegetable soup pairs well with a smoked salmon avocado sandwich. These fresh, mild sides balance the salmon’s savory flavor without making the meal feel overly heavy.
Should you use hot-smoked or cold-smoked salmon in a smoked salmon avocado sandwich?
Either works in a smoked salmon avocado sandwich: cold-smoked salmon is silky and delicate, while hot-smoked salmon is flaky and more fully cooked. Choose based on the texture you prefer, and keep either type refrigerated until you assemble the sandwich.
Smoked Salmon Avocado Sandwich Vitamins & Minerals
Vitamins
B12
2.61µg · 109% DV
B3
7.38mg · 46% DV
Vitamin D
8.28µg · 41% DV
B1
0.4mg · 33% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
326mg · 47% DV
Sodium
1062mg · 46% DV
Copper
0.31mg · 34% DV
Potassium ⭐
520mg · 15% DV
Smoked Salmon Avocado Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Salmon Avocado Sandwich
To burn the 396 calories in 1 serving (medium) (180 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 Smoked Salmon Avocado Sandwich?
A Smoked Salmon Avocado Sandwich brings together smoked salmon and sliced or mashed avocado between pieces of bread. It is a modern sandwich combination rather than a dish with one clearly established place of origin; greens, lemon and a simple spread are common additions.
It works well as a quick lunch or brunch, often served with salad, soup or a cup of tea or coffee. The salmon provides protein and omega-3 fats, while avocado contributes fibre and richness, making the sandwich satisfying without needing a heavy filling. For a lighter version, use a modest amount of spread and add plenty of crisp greens; whole-grain bread pairs especially well with the creamy avocado.
How Nutritious Is Smoked Salmon Avocado Sandwich?
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 Smoked Salmon Avocado Sandwich 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 Smoked Salmon Avocado Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Salmon Avocado Sandwich 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
Smoked Salmon Avocado Sandwich Fat Profile
SATURATED
3.33g
MONOUNSATURATED
9.63g
POLYUNSATURATED
4.23g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.