⏱ 40 min totalLentil Salad with Salmon and Gouda
Per 1 serving · 264 g · 11 ingredients
of a 2,000 cal day
- Protein40g27% of calories
- Carbs48g32% of calories
- Fat28g41% of calories
At a glance
One serving of Lentil Salad with Salmon and Gouda (264 g) has 592 calories, with 40 g of protein, 48 g of carbohydrates and 28 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (80% DV), dietary fiber (30% DV) and Vitamin A (64% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 43% and 26% of the daily value.
High in
20%+ of the daily value
- Protein80%
- Dietary fiber30%
- Vitamin A64%
- Vitamin E45%
- Vitamin K72%
- Thiamine53%
Good source of
10–19% of the daily value
- Vitamin C15%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat43%
- Cholesterol26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Lentils
3 oz Atlantic salmon
½ cup Spinach
½ cup grated Carrots
¼ small box (1.5 oz) Raisins
1 tbsp Sunflower seed kernels
½ tbsp Tamari soy sauce
¼ tbsp Olive oil
½ tsp Ginger root
1 oz Gouda cheese
¼ dash Black pepper
Directions
- 1
Preheat oven to 375°F. Cook lentils according to package directions.
- 2
Bake the salmon for 12–15 minutes.
- 3
In a large bowl, combine spinach, grated carrots, raisins, sunflower seeds, soy sauce, olive oil, ginger, diced Gouda, and pepper.
- 4
Rinse the lentils under cold water to stop the cooking process, drain, and add to the bowl.
- 5
Toss the salad to thoroughly coat the lentils with the dressing.
- 6
Divide the salad among plates and serve topped with the baked salmon.
Vitamins & minerals
Amounts for 1 serving (264 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 577 μg | 64% |
| Vitamin C | 13 mg | 15% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 86 μg | 72% |
| Thiamine | 1 mg | 53% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 10 mg | 64% |
| Vitamin B6 | 1 mg | 81% |
| Folate (B9) | 321 μg | 80% |
| Vitamin B12 | 3 μg | 133% |
| Pantothenic acid | 3 mg | 65% |
| Choline | 135 mg | 25% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 270 mg | 27% |
| Iron | 5 mg | 60% |
| Potassium | 1,106 mg | 24% |
| Magnesium | 91 mg | 22% |
| Phosphorus | 644 mg | 92% |
| Zinc | 4 mg | 34% |
| Copper | 1 mg | 70% |
| Manganese | 1 mg | 49% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 1,912 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 5,415 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 27 μg | — |
| Fructose | 4 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 2 g | — |
| Retinol | 46 μg | — |
| Serine | 2 g | — |
| Starch | 25 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 2 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 592 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 112minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 83minSwimming laps
Common questions
How many calories are in Lentil Salad with Salmon and Gouda?
One serving of Lentil Salad with Salmon and Gouda (1 serving) has 592 calories, which works out to 224 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Lentil Salad with Salmon and Gouda high in protein?
It provides a solid 40 g of protein per serving (80% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Lentil Salad with Salmon and Gouda keto-friendly?
It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Lentil Salad with Salmon and Gouda?
840 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Lentil Salad with Salmon and Gouda?
11 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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