⏱ 20 min totalArugula Salmon Salad with Capers and Parmesan
Per 1 serving · 177 g · 8 ingredients
of a 2,000 cal day
- Protein26g30% of calories
- Carbs1.8g2% of calories
- Fat26g68% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
At a glance
One serving of Arugula Salmon Salad with Capers and Parmesan (177 g) has 348 calories, with 26 g of protein, 1.8 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (68% of calories). It is high in protein (52% DV), Vitamin E (37% DV) and Vitamin K (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 28% and 22% of the daily value.
High in
20%+ of the daily value
- Protein52%
- Vitamin E37%
- Vitamin K34%
- Thiamine21%
- Niacin62%
- Vitamin B657%
Good source of
10–19% of the daily value
- Vitamin C10%
- Riboflavin (B2)18%
- Folate (B9)15%
- Choline17%
- Calcium13%
- Iron14%
Watch
20%+ of the daily value
- Sodium23%
- Saturated fat28%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Atlantic salmon- 🥄1 dash Salt
1 dash Black pepper
2 tsp Olive oil
1 ½ cup Arugula
1 tbsp, drained Capers
2 tsp Red wine vinegar
1 tbsp Parmesan cheese
Directions
- 1
Season the salmon with salt and pepper.
- 2
Heat half of the olive oil in a pan over medium heat and cook the salmon for about 10 minutes until cooked through.
- 3
Arrange the arugula on a plate, season with salt and pepper, and top with the cooked salmon and capers.
- 4
Drizzle the remaining olive oil and red wine vinegar over the salad, then garnish with Parmesan. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (177 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 48 μg | 5% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 6 mg | 37% |
| Vitamin K | 41 μg | 34% |
| Thiamine | 0.2 mg | 21% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 10 mg | 62% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 61 μg | 15% |
| Vitamin B12 | 4 μg | 156% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 95 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 126 mg | 13% |
| Iron | 1 mg | 14% |
| Potassium | 536 mg | 11% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 326 mg | 47% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.1 mg | 5% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 439 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 11 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 348 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 66minWalking (3.5 mph)
- 42minCycling (moderate)
- 29minRunning (6 mph)
- 49minSwimming laps
Common questions
How many calories are in Arugula Salmon Salad with Capers and Parmesan?
One serving of Arugula Salmon Salad with Capers and Parmesan (1 serving) has 348 calories, which works out to 197 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Arugula Salmon Salad with Capers and Parmesan high in protein?
Yes. It has 26 g of protein per serving, and 30% of its calories come from protein (7.5 g of protein per 100 calories).
Is Arugula Salmon Salad with Capers and Parmesan keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 2% of calories.
How much sodium is in Arugula Salmon Salad with Capers and Parmesan?
527 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Arugula Salmon Salad with Capers and Parmesan?
0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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