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Whole wheat bread with smoked salmon Calories
Good protein source, contains omega-3, high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat bread with smoked salmon (90 g) has 205 calories. That works out to 228 calories per 100 g. It contains 18.1 g of carbs, 12.8 g of protein, 8.5 g of fat and 3.9 g of fiber. Its 2.2 µg of B12 covers 90% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole wheat bread with smoked salmon Nutrition Facts
Selected: 1 piece (medium) · 90 g
205
KCAL / 90G
Carbs
18.1g
· 7% DV
Protein
12.8g
· 26% DV
Fat
8.5g
· 11% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 26% · Fat 38%
Whole wheat bread with smoked salmon nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 603 mg | 26% |
| Total carbohydrate | 18.1 g | 7% |
| Fiber | 3.9 g | 14% |
| Protein | 12.8 g | 26% |
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 Whole wheat bread with smoked salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 205 kcal |
| ½ piece (half) | 45 g | 103 kcal |
| 1 piece (small) | 60 g | 137 kcal |
| 2 slice (thin) | 70 g | 160 kcal |
| 2 slice (medium) | 90 g | 205 kcal |
| 100 g | 100 g | 228 kcal |
| 2 slice (thick) | 120 g | 274 kcal |
| 1 piece (large) | 130 g | 296 kcal |
| 1 serving (extra large) | 150 g | 342 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Whole wheat bread with smoked salmon
How do you make whole wheat bread with smoked salmon?
Spread a thin layer of cream cheese, soft cheese or mashed avocado on whole wheat bread, then add smoked salmon. Finish with lemon, dill or cucumber. Toast the bread first if you like it crisp, but add the salmon after toasting.
What goes well with whole wheat bread with smoked salmon?
Cucumber, tomato, arugula, dill, capers and lemon all pair well with whole wheat bread with smoked salmon. Serve it with a simple salad for lunch or add eggs and fresh fruit for a more substantial breakfast.
Is whole wheat bread with smoked salmon healthy?
Yes, whole wheat bread with smoked salmon can be a filling meal that provides protein, omega-3 fats and fiber. Smoked salmon is high in sodium, so pair it with fresh vegetables rather than adding salty cheese, olives or extra salt.
Can you eat whole wheat bread with smoked salmon for breakfast?
Yes, whole wheat bread with smoked salmon makes a quick breakfast and needs no cooking if the bread is served untoasted. Add cucumber or leafy greens, and keep the salmon refrigerated until you are ready to assemble it.
What cheese is best on whole wheat bread with smoked salmon?
Cream cheese is a classic choice for whole wheat bread with smoked salmon, while soft goat cheese or a mild fresh cheese also works. Since smoked salmon is already salty, choose a less salty cheese and skip added salt.
Can whole wheat bread with smoked salmon be made ahead?
It is best to assemble whole wheat bread with smoked salmon shortly before serving, because the salmon and toppings can make the bread soggy. Keep the salmon refrigerated and prepare the bread and toppings separately if you need to save time.
Should you toast whole wheat bread before adding smoked salmon?
Toasting is optional: whole wheat bread with smoked salmon is commonly served on soft bread, but a lightly toasted slice adds crunch. Let the toast cool before adding the salmon so it stays cold and keeps its texture.
Can you freeze whole wheat bread with smoked salmon?
Freezing an assembled serving of whole wheat bread with smoked salmon is not ideal because thawing can make the bread and toppings soggy. Freeze the bread separately if needed, and store the smoked salmon according to its package instructions.
Is whole wheat bread with smoked salmon safe during pregnancy?
Cold-smoked salmon can carry food-safety risks during pregnancy, so whole wheat bread with smoked salmon made with cold-smoked fish may not be recommended. Ask your healthcare professional about local guidance and whether thoroughly heated salmon is suitable for you.
Can children eat whole wheat bread with smoked salmon?
Yes, children can eat whole wheat bread with smoked salmon, but serve a small amount because smoked salmon can be salty. Check carefully for bones, and do not serve it to a child with a fish allergy.
Whole wheat bread with smoked salmon Vitamins & Minerals
Vitamins
B12
2.16µg · 90% DV
B3
4.41mg · 28% DV
Vitamin D
5.49µg · 27% DV
B6
0.34mg · 20% DV
Minerals
Selenium
22µg · 40% DV
Manganese
0.74mg · 32% DV
Phosphorus
189mg · 27% DV
Sodium
603mg · 26% DV
Potassium ⭐
261mg · 8% DV
Whole wheat bread with smoked salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread with smoked salmon
To burn the 205 calories in 1 piece (medium) (90 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 Whole wheat bread with smoked salmon?
Whole wheat bread with smoked salmon is a simple open sandwich: slices of smoked salmon served on whole wheat bread. It is not tied to one specific recipe. Smoked salmon has long been enjoyed in parts of Northern Europe, while this pairing now appears on breakfast and brunch tables around the world.
The salmon is tender, savoury and gently smoky; the bread adds a hearty, nutty note. Serve it for breakfast, brunch or a quick light meal, with cucumber, leafy greens or a squeeze of lemon. It provides protein and omega-3 fats, and the whole wheat bread contributes fibre. Smoked salmon can be high in sodium, so keep salty toppings and sauces to a minimum if you want a lighter, less salty serving.
How Nutritious Is Whole wheat bread with smoked salmon?
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
High
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 Whole wheat bread with smoked salmon 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 Whole wheat bread with smoked salmon Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread with smoked salmon 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
Whole wheat bread with smoked salmon Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.79g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.