⏱ 30 min total

Roasted Salmon with Cucumber Dill Yogurt

Name: Roasted Salmon with Cucumber Dill Yogurt
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: ⅛ cucumber Cucumber; 1 tbsp Sour cream; 1 ½ tbsp Greek yogurt; ¼ tsp Dill; ¼ clove Garlic; ¼ tbsp Lemon juice; ⅛ dash Salt; ⅛ dash Black pepper; 4 oz Atlantic salmon

Per 1 serving · 193 g · 9 ingredients

Calories

202

10%
of a 2,000 cal day

Protein
26g
52% of calories
Carbs
3.3g
7% of calories
Fat
9.1g
41% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Low sodium

At a glance

One serving of Roasted Salmon with Cucumber Dill Yogurt (193 g) has 202 calories, with 26 g of protein, 3.3 g of carbohydrates and 9.1 g of fat. Most of its energy comes from protein (52% of calories). It is high in protein (51% DV), thiamine (23% DV) and riboflavin (b2) (40% DV). Keep an eye on cholesterol, which provides 23% of the daily value.

Per 100 g

105cal

low energy density

Protein per 100 cal

13g

Net carbs

carbs minus fiber

Fiber

0.2g

1.5 g sugar

High in

20%+ of the daily value

Protein51%
Thiamine23%
Riboflavin (B2)40%
Niacin56%
Vitamin B674%
Vitamin B12159%

Good source of

10–19% of the daily value

Iron13%
Potassium14%
Magnesium10%

Watch

20%+ of the daily value

Cholesterol23%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Preheat the oven to 350°F.
2
Shred the cucumber, avoiding the seeds, and squeeze out excess water using paper towels.
3
In a small bowl, mix the cucumber, sour cream, yogurt, dill, half of the garlic, half of the lemon juice, salt, and pepper. Set aside.
4
Line a baking pan with foil. Rinse the salmon fillets and pat dry. Place them skin side down on the pan. Sprinkle with the remaining garlic, lemon juice, and season with salt and pepper.
5
Bake the salmon until it is barely opaque in the center, about 10-15 minutes. Serve with the prepared yogurt sauce.

Vitamins & minerals

Amounts for 1 serving (193 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	31 μg	3%
Vitamin C	3 mg	3%
Vitamin D	0 μg	0%
Vitamin E	0.1 mg	1%
Vitamin K	6 μg	5%
Thiamine	0.3 mg	23%
Riboflavin (B2)	1 mg	40%
Niacin	9 mg	56%
Vitamin B6	1 mg	74%
Folate (B9)	35 μg	9%
Vitamin B12	4 μg	159%
Pantothenic acid	2 mg	42%
Choline	9 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	62 mg	6%
Iron	1 mg	13%
Potassium	669 mg	14%
Magnesium	42 mg	10%
Phosphorus	282 mg	40%
Zinc	1 mg	9%
Copper	0.3 mg	34%
Manganese	0.1 mg	3%
Selenium	44 μg	80%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	4 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	21 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.3 g	—
Eicosapentaenoic Acid (EPA)	0.4 g	—
Fluoride	0.5 μg	—
Fructose	0.4 g	—
Galactose	0.2 g	—
Glucose	0.3 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	29 μg	—
Serine	1 g	—
Starch	0.3 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	2 g	—
Total omega 6	0 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 202 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

38min
Walking (3.5 mph)
24min
Cycling (moderate)
17min
Running (6 mph)
28min
Swimming laps

Common questions

How many calories are in Roasted Salmon with Cucumber Dill Yogurt?

One serving of Roasted Salmon with Cucumber Dill Yogurt (1 serving) has 202 calories, which works out to 105 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Roasted Salmon with Cucumber Dill Yogurt high in protein?

Yes. It has 26 g of protein per serving, and 52% of its calories come from protein (13 g of protein per 100 calories).

Is Roasted Salmon with Cucumber Dill Yogurt keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 7% of calories.

How much sodium is in Roasted Salmon with Cucumber Dill Yogurt?

92 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Roasted Salmon with Cucumber Dill Yogurt?

1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (193 g)

Calories202

% Daily Value*

Total fat 9.1g	12%
Saturated fat 2.3g	11%
Trans fat 0g
Cholesterol 69mg	23%
Sodium 92mg	4%
Total carbohydrate 3.3g	1%
Dietary fiber 0.2g	1%
Total sugars 1.5g
Protein 26g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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