Scrambled eggs and smoked salmon make a nutritious and tasty breakfast or brunch, and some people consume it mounded on top of toasted bread. You may opt to serve this dish with a range of accompaniments, including cream cheese, sour cream and caviar. Smoked salmon is commonly available at grocery stores across the United States, as are eggs; however, for a special treat, seek out fresh eggs from heritage breed chickens at your local farmer's market.
Calories
One large scrambled egg mixed with 1 oz. of smoked salmon contains 135 calories. An ideal breakfast contains 350 to 500 calories, according to Go Ask Alice!, Columbia University's Health Q&A Internet Service -- enough to give you a boost of energy first thing in the morning and keep you moving until your next meal. To bring a serving of scrambled eggs and smoked salmon into that range, serve the dish on toast and consider adding a side of fresh fruit.
Macronutrients
Scrambled eggs and smoked salmon serves as a good choice to provide energy during those crucial morning hours due to its macronutrient content. Fat, protein and carbohydrates all supply fuel for your body, and this dish contains all three. One serving has 8.6 g of fat, which your body uses to absorb vitamins and maintain the health of your cells. Do not consume more the 40 to 77 g per day, or 20 to 35 percent of your total calories, as eating too much fat can encourage weight gain. Overeating carbohydrates may increase your risk of weight gain as well, although a serving of scrambled eggs and smoked salmon contains just 1.3 g, or 1 percent of the daily recommended intake of 130 g. Eating a serving of this dish provides 12 g of protein;. The suggested amount to eat each day is 46 to 56 g.
Vitamins and Minerals
One serving of scrambled eggs and smoked salmon contributes over 30 percent of the vitamin B-2 your body requires every day. This vitamin, also called riboflavin, assists your body in metabolizing protein and fat and also helps break carbohydrates down into the form of energy your body uses. You'll also get a boost of selenium -- each portion of scrambled eggs and smoked salmon provides approximately 32 percent of the daily recommended intake.
Benefits
Both eggs and salmon contain omega-3 fatty acids, an essential fat. You can also choose eggs that have been fortified with omega-3 fats, although many argue the cost of these eggs isn't worth the benefit. Including omega-3 fatty acids in your diet impart heart health benefits and play a critical role in brain function, helping with your cognitive function. Some physicians recommend upping your omega-3 intake, either by taking supplements or eating more omega-3 fatty acid-rich foods, such as scrambled eggs and smoked salmon, to ward off or decrease symptoms of depression and other mental health diseases.
Considerations
If you monitor your diet for sodium, scrambled eggs and smoked salmon may not be a smart choice. One serving of this dish contains 393.5 mg of sodium. The Institute of Medicine recommends limiting consumption to 1,500 mg per day or less to avoid health problems, such as high blood pressure.
References
- Eating Well: Scrambled Eggs with Smoked Salmon
- CalorieLab: Egg, whole, cooked, scrambled
- CalorieLab: Fish, salmon, chinook, smoked
- Go Ask Alice!: Breakfast: The First Chance to Fill Your Tank
- McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- McKinley Health Center: Facts About Fat
