⏱ 30 min total

Salmon Bowl with Mango Salsa and Black Bean Rice

Name: Salmon Bowl with Mango Salsa and Black Bean Rice
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¼ cup White rice; ⅜ tsp, ground Cumin seed; ⅛ tsp Curry powder; ⅛ tsp Chili powder; ⅛ tsp Allspice; ¼ pinch Cayenne pepper; ¹⁄₁₆ tsp Cinnamon; ¼ dash Salt; 4 oz Atlantic salmon; ¼ tsp Olive oil; ¼ can Black beans; ½ fruit without refuse Mango; ⅛ small raw Red onion; 1 tbsp Cilantro; ¼ tsp Lime juice; ¼ fruit Avocado

Per 1 serving · 434 g · 16 ingredients

Calories

665

33%
of a 2,000 cal day

Protein
35g
21% of calories
Carbs
76g
45% of calories
Fat
25g
34% of calories

Portion

At a glance

One serving of Salmon Bowl with Mango Salsa and Black Bean Rice (434 g) has 665 calories, with 35 g of protein, 76 g of carbohydrates and 25 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (70% DV), dietary fiber (49% DV) and Vitamin C (57% DV). Keep an eye on saturated fat and cholesterol, which provide 25% and 21% of the daily value.

Per 100 g

153cal

medium energy density

Protein per 100 cal

5.3g

Net carbs

63g

carbs minus fiber

Fiber

14g

15 g sugar

High in

20%+ of the daily value

Protein70%
Dietary fiber49%
Vitamin C57%
Vitamin E48%
Thiamine58%
Riboflavin (B2)37%

Good source of

10–19% of the daily value

Vitamin K19%
Calcium10%
Zinc17%

Watch

20%+ of the daily value

Saturated fat25%
Cholesterol21%

Ingredients

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

Directions

Prep 20 minCook 10 min

1
Cook the rice according to package instructions.
2
Combine cumin, curry powder, chili powder, allspice, cayenne pepper, and cinnamon. Rub the mixture over the salmon fillets.
3
Heat olive oil in a skillet over medium-high heat. Place salmon skin-side down and cook for 3-5 minutes. Flip and cook for another 3-5 minutes until the salmon is browned.
4
Remove the skin from the salmon, break it into pieces, and continue cooking until fully cooked. Remove from heat promptly to avoid drying.
5
In a small bowl, combine diced mangoes, red onion, cilantro, lime juice, and avocado. Stir to combine and season with salt to taste.
6
Mix the cooked rice with the rinsed and drained black beans. Season with salt and add a small amount of water if needed.
7
Assemble the bowls by layering the rice and beans, salmon, and mango salsa.

Vitamins & minerals

Amounts for 1 serving (434 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	70 μg	8%
Vitamin C	51 mg	57%
Vitamin D	0 μg	0%
Vitamin E	7 mg	48%
Vitamin K	22 μg	19%
Thiamine	1 mg	58%
Riboflavin (B2)	0.5 mg	37%
Niacin	14 mg	88%
Vitamin B6	1 mg	87%
Folate (B9)	288 μg	72%
Vitamin B12	4 μg	152%
Pantothenic acid	3 mg	67%
Choline	132 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	97 mg	10%
Iron	6 mg	71%
Potassium	1,251 mg	27%
Magnesium	110 mg	26%
Phosphorus	489 mg	70%
Zinc	2 mg	17%
Copper	1 mg	63%
Manganese	1 mg	45%
Selenium	37 μg	67%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	29 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	810 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.4 g	—
Eicosapentaenoic Acid (EPA)	1 g	—
Fluoride	4 μg	—
Fructose	5 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	3 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	7 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	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 665 calories

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

126min
Walking (3.5 mph)
80min
Cycling (moderate)
55min
Running (6 mph)
94min
Swimming laps

Common questions

How many calories are in Salmon Bowl with Mango Salsa and Black Bean Rice?

One serving of Salmon Bowl with Mango Salsa and Black Bean Rice (1 serving) has 665 calories, which works out to 153 calories per 100 g. That is about 33% of a 2,000-calorie day.

Is Salmon Bowl with Mango Salsa and Black Bean Rice high in protein?

It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 21% 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 with Mango Salsa and Black Bean Rice keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 45% 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 with Mango Salsa and Black Bean Rice?

271 mg per serving.

How much sugar is in Salmon Bowl with Mango Salsa and Black Bean Rice?

15 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 (434 g)

Calories665

% Daily Value*

Total fat 25g	32%
Saturated fat 5g	25%
Trans fat 0g
Cholesterol 62mg	21%
Sodium 271mg	12%
Total carbohydrate 76g	28%
Dietary fiber 14g	49%
Total sugars 15g
Protein 35g

* 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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