Understanding How Many Calories Are In Smoked Salmon And Avocado Combinations

December 9, 2025 •

4 min read

A 100-gram serving of smoked salmon contains approximately 117 calories, while a medium avocado is roughly 240 calories, illustrating the baseline for figuring out how many calories are in smoked salmon and avocado combinations. The total caloric intake can vary significantly based on portion sizes, preparation method, and additional ingredients, making a precise number elusive without context.

Quick Summary

The calorie count for smoked salmon and avocado varies greatly depending on the recipe's ingredients and serving size. Key components include healthy fats from avocado and protein from smoked salmon, with total calories ranging from under 300 for simple toast to over 600 for elaborate sushi rolls.

Key Points

Variable Calories: The total calorie count for smoked salmon and avocado depends heavily on portion size and preparation, from around 250 kcal for a simple salad to over 600 kcal for a wrap.
Nutrient-Dense Components: Smoked salmon provides high-quality protein and beneficial omega-3s, while avocado is a great source of healthy monounsaturated fats, fiber, and potassium.
Mindful Additions: Accompaniments like toast, cream cheese, or sauces significantly increase the overall calories and carbohydrate content of the dish.
Rich in Healthy Fats: Both ingredients are abundant in healthy fats that promote satiety, support heart health, and aid cognitive function.
Good for Weight Management: The combination of protein, fiber, and healthy fats helps keep you feeling full longer, which can be beneficial for appetite control.
Check Labels for Sodium: Smoked salmon is typically high in sodium due to the curing process, so it's important to be mindful of this, especially if you have high blood pressure.

Deconstructing the Calories in Smoked Salmon

Smoked salmon is a fantastic source of protein and heart-healthy omega-3 fatty acids, but its calorie density is relatively low. A standard 100-gram (3.5 ounce) portion contains about 117 calories, with the majority coming from protein and fat. However, smoked salmon is also known for being high in sodium due to the curing process, which is an important consideration for a balanced diet. Some hot-smoked varieties may have slightly different nutritional profiles, but the overall macro-nutrient balance remains consistent.

Nutritional highlights of smoked salmon per 100g:

Protein: Provides approximately 18 grams, essential for muscle repair and satiety.
Fats: Around 4 grams of fat, including beneficial omega-3s (EPA and DHA).
Vitamins and Minerals: Excellent source of Vitamin B12 (often exceeding 100% of the daily value), Vitamin D, and Selenium.

The Healthy Fat Profile of Avocado

Avocado is a caloric powerhouse primarily due to its high concentration of monounsaturated fats, which are considered healthy for the heart. A medium-sized avocado can contain around 240 calories and 22 grams of fat. While the calorie count is higher than many other fruits, avocado is also loaded with fiber and a rich assortment of vitamins and minerals.

Nutritional highlights of a medium avocado:

Fats: A significant portion of its calories comes from healthy monounsaturated fats (oleic acid), similar to olive oil.
Fiber: Contains a large amount of dietary fiber, which aids digestion and promotes feelings of fullness.
Potassium: Offers more potassium than a banana, a key mineral for blood pressure regulation.
Vitamins: Rich in vitamins K, C, E, B6, and folate.

The Calorie Impact of Popular Combinations

When you combine smoked salmon and avocado, the total calorie count depends heavily on the recipe and portion size. A simple pairing will have a lower calorie count than a dish with multiple high-carb or high-fat additions like toast or cream cheese.

Factors that increase total calories:

Bread or Toast: Adding slices of toasted bread, especially thicker or denser types, can significantly boost calories. Whole-grain toast is generally a healthier, higher-fiber option, but still adds carbs and calories.
Sauces and Spreads: Cream cheese, mayonnaise, or other spreads are calorie-dense additions that can quickly inflate the total. For example, a bagel with cream cheese and salmon is much higher in calories than a simple salmon and avocado salad.
Serving Size: The most obvious factor is the amount of each ingredient used. A small snack portion is far less caloric than a large meal portion.

Comparison Table: Smoked Salmon and Avocado Dishes


Dish	Serving Size Example	Estimated Calories	Notes
Simple Salad	50g smoked salmon, 1/2 medium avocado	~230-250 kcal	Low-carb, high-fat, and protein.
Avocado Toast	50g smoked salmon, 1/2 medium avocado, 1 slice whole-grain toast	~300-350 kcal	A popular breakfast, calorie varies by bread type and size.
Sushi Roll (8 pc)	Varies by restaurant	~649 kcal	Includes rice, sauces, and other fillers.
Tortilla Wrap	50g smoked salmon, 1/2 medium avocado, 1 large tortilla	~500-600 kcal	Includes tortilla calories, often with added sauces.

Health Benefits of the Smoked Salmon and Avocado Duo

Beyond the calories, the combined nutritional profile of smoked salmon and avocado offers a host of health benefits. This pairing provides a powerful blend of protein, healthy fats, and micronutrients essential for bodily function.

The synergistic health advantages include:

Cardiovascular Support: Both foods are rich in heart-healthy fats, with omega-3s from salmon and monounsaturated fats from avocado, which can help lower bad cholesterol and inflammation.
Satiety and Weight Management: The high protein and healthy fat content of this combination can promote feelings of fullness, which may aid in appetite control and weight management.
Brain Function: Omega-3 fatty acids (EPA and DHA) found in salmon are crucial for brain health and cognitive function, while avocado provides monounsaturated fats that also support brain health.
Antioxidant Protection: Avocado contains antioxidants like Vitamin E, while salmon has astaxanthin, which together help protect the body from oxidative damage.

Conclusion

The calories in a smoked salmon and avocado dish are not a fixed number but rather a function of the ingredients and portion sizes. While the two core components are nutrient-dense and offer numerous health benefits, total calorie intake can fluctuate significantly depending on the preparation method. For a calorie-conscious approach, opt for a simple salad or moderate-sized toast. For a more indulgent meal, understand that additions like bread, rice, and spreads will increase the total caloric load. Focusing on the high nutritional value of both ingredients, including healthy fats, protein, and essential vitamins, is a key takeaway for anyone incorporating this delicious duo into their diet. To maximize the health benefits, consider a balanced meal rather than focusing solely on a single number. You can find detailed nutritional information on resources like Healthline's article on smoked salmon.

Frequently Asked Questions

A serving of smoked salmon and avocado toast typically contains between 260 and 372 calories, depending on the amount of avocado, salmon, and the type of bread used.

Yes, they are a very healthy combination. Smoked salmon provides high-quality protein and omega-3s, while avocado offers healthy fats and fiber. Together, they create a nutrient-dense meal that supports heart and brain health.

Smoked salmon is generally lower in calories than an equivalent portion of fresh salmon because smoking slightly reduces moisture content and adds little to no calories. However, fresh salmon is lower in sodium.

To reduce calories, use a smaller portion of avocado, opt for a thinner slice of whole-grain bread or omit it entirely. Also, avoid adding high-calorie spreads like cream cheese and use lemon juice and herbs instead.

A smoked salmon and avocado wrap (using a large tortilla) can be significantly higher in calories than toast, potentially exceeding 500-600 kcal per serving, while toast is often in the 260-370 kcal range.

Smoked salmon is typically high in sodium, which should be monitored, especially for those with high blood pressure. Certain groups, like pregnant women and the immunocompromised, should be cautious with cold-smoked salmon due to a slight risk of listeriosis.

The omega-3 fatty acids (EPA and DHA) in smoked salmon support cognitive function, brain health, and reduce the risk of heart disease by balancing cholesterol levels and fighting inflammation.