⏱ 22 min totalSalmon Beet Salad
Per 1 serving · 346 g · 6 ingredients
of a 2,000 cal day
- Protein25g29% of calories
- Carbs12g13% of calories
- Fat23g58% of calories
At a glance
One serving of Salmon Beet Salad (346 g) has 349 calories, with 25 g of protein, 12 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (51% DV), Vitamin A (57% DV) and Vitamin C (24% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 21% of the daily value.
High in
20%+ of the daily value
- Protein51%
- Vitamin A57%
- Vitamin C24%
- Vitamin E35%
- Vitamin K104%
- Thiamine26%
Good source of
10–19% of the daily value
- Dietary fiber14%
- Potassium18%
- Magnesium15%
- Copper15%
- Manganese18%
Watch
20%+ of the daily value
- Saturated fat22%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
4 oz Atlantic salmon
½ cup slices Beets
2 ½ cup shredded Romaine lettuce
1 ½ tbsp Lemon juice
½ tbsp Olive oil
Directions
- 1
Preheat the oven to 425°F. Line a baking tray with foil and spray with non-stick spray. Place the salmon on the tray, skin side down.
- 2
Roast the salmon in the oven for about 12 minutes, or until it becomes opaque. Flake the salmon into 1-inch pieces.
- 3
Drain the beets and shred the lettuce. Combine the salmon, beets, and lettuce in a bowl.
- 4
Dress the salad with olive oil and lemon juice. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (346 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 513 μg | 57% |
| Vitamin C | 21 mg | 24% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 125 μg | 104% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 10 mg | 65% |
| Vitamin B6 | 1 mg | 66% |
| Folate (B9) | 219 μg | 55% |
| Vitamin B12 | 4 μg | 153% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 108 mg | 20% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 63 mg | 6% |
| Iron | 3 mg | 39% |
| Potassium | 851 mg | 18% |
| Magnesium | 63 mg | 15% |
| Phosphorus | 324 mg | 46% |
| Zinc | 1 mg | 8% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.4 mg | 18% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 6,154 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.4 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 22 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 349 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 Salmon Beet Salad?
One serving of Salmon Beet Salad (1 serving) has 349 calories, which works out to 101 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Salmon Beet Salad high in protein?
It provides a solid 25 g of protein per serving (51% of the 50 g daily value), but protein supplies only 29% 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 Salmon Beet Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Salmon Beet Salad?
242 mg per serving.
How much sugar is in Salmon Beet Salad?
6.6 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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