⏱ 70 min totalSalmon Bowl
Per 1 serving · 417 g · 18 ingredients
of a 2,000 cal day
- Protein35g25% of calories
- Carbs51g37% of calories
- Fat23g37% of calories
At a glance
One serving of Salmon Bowl (417 g) has 534 calories, with 35 g of protein, 51 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (37% of calories). It is high in protein (70% DV), dietary fiber (36% DV) and Vitamin C (44% DV). Keep an eye on sodium and cholesterol, which provide 61% and 21% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Dietary fiber36%
- Vitamin C44%
- Vitamin E21%
- Vitamin K58%
- Thiamine35%
Good source of
10–19% of the daily value
- Choline12%
Watch
20%+ of the daily value
- Sodium61%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ tsp Cornstarch
1 ⅓ tbsp Tamari soy sauce
⅓ tbsp Rice wine vinegar
³⁄₁₆ tbsp Sesame oil
⅔ tbsp Brown sugar
³⁄₁₆ tbsp Honey
⅛ tsp Ground ginger
⅓ cloves, minced Garlic- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
³⁄₁₆ cup Quinoa
4 oz Atlantic salmon
⅓ spray , about 1/3 second Cooking spray
¼ cup Edamame
³⁄₁₆ cucumber Cucumber
1 medium Scallions
⅓ fruit without refuse Mango
⅓ fruit Avocado
1 ⅓ tbsp Cilantro
Directions
- 1
Mix cornstarch with an equal amount of water to create a slurry.
- 2
In a small saucepan over medium heat, combine soy sauce, rice wine vinegar, sesame oil, brown sugar, honey, ground ginger, minced garlic, cornstarch slurry, and crushed red pepper flakes. Stir constantly until it boils, then let it boil for about 1 minute until thickened. Allow it to cool before using.
- 3
Pour about a third of the teriyaki sauce over the salmon and let it marinate for at least 20 minutes or overnight.
- 4
Cook the quinoa according to the package instructions.
- 5
Preheat an air fryer to 400°F. Spray the basket with non-stick spray, place the salmon filets inside, and air fry for 5-7 minutes until cooked through to 145°F.
- 6
Divide the quinoa among bowls and top with teriyaki salmon, avocado, edamame, mango, and cucumber.
- 7
Garnish with drizzled teriyaki sauce, chopped green onion, and cilantro.
Vitamins & minerals
Amounts for 1 serving (417 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 70 μg | 8% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 70 μg | 58% |
| Thiamine | 0.4 mg | 35% |
| Riboflavin (B2) | 1 mg | 58% |
| Niacin | 12 mg | 77% |
| Vitamin B6 | 1 mg | 106% |
| Folate (B9) | 272 μg | 68% |
| Vitamin B12 | 4 μg | 151% |
| Pantothenic acid | 4 mg | 70% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 92 mg | 9% |
| Iron | 4 mg | 55% |
| Potassium | 1,488 mg | 32% |
| Magnesium | 154 mg | 37% |
| Phosphorus | 500 mg | 71% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 88% |
| Manganese | 1 mg | 56% |
| Selenium | 45 μg | 83% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 28 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 650 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.3 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 6 μg | — |
| Fructose | 5 g | — |
| Galactose | 0.2 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 2 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.4 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 14 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 11 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 534 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 45minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Salmon Bowl?
One serving of Salmon Bowl (1 serving) has 534 calories, which works out to 128 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Salmon Bowl high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 25% 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 Bowl keto-friendly?
It is hard to fit into a strict keto diet. One serving has 41 g of net carbs and 37% 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 Bowl?
1405 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salmon Bowl?
21 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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