⏱ 15 min totalSalmon Salad
Per 1 serving · 557 g · 14 ingredients
of a 2,000 cal day
- Protein32g20% of calories
- Carbs25g16% of calories
- Fat45g64% of calories
At a glance
One serving of Salmon Salad (557 g) has 603 calories, with 32 g of protein, 25 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (63% DV), dietary fiber (40% DV) and Vitamin A (57% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 74%, 34% and 33% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Dietary fiber40%
- Vitamin A57%
- Vitamin C39%
- Vitamin D110%
- Vitamin E45%
Good source of
10–19% of the daily value
- Thiamine19%
Watch
20%+ of the daily value
- Sodium74%
- Saturated fat34%
- Cholesterol33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup shredded Romaine lettuce
¼ cucumber Cucumber
½ fruit Avocado
1 medium whole Tomatoes
4 oz Pink salmon
1 tbsp Mayonnaise- 🥄1 serving Mrs. Dash seasoning blend
1 tbsp Olive oil
½ tbsp Apple cider vinegar
1 clove Garlic
½ tsp Granulated sugar- 🥄½ tsp Salt
1 tsp Onion powder
2 sprigs Cilantro
Directions
- 1
Chop the lettuce, cucumber, avocado, and tomato, then place them in a bowl.
- 2
In a separate bowl, combine the salmon with mayonnaise and the salt-free seasoning blend.
- 3
Mix olive oil, vinegar, minced garlic, sugar, salt, and onion powder to create the dressing.
- 4
Place the salmon mixture on top of the chopped vegetables and drizzle with the dressing. Garnish with cilantro and serve.
Vitamins & minerals
Amounts for 1 serving (557 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 512 μg | 57% |
| Vitamin C | 36 mg | 39% |
| Vitamin D | 16 μg | 110% |
| Vitamin E | 7 mg | 45% |
| Vitamin K | 184 μg | 154% |
| Thiamine | 0.2 mg | 19% |
| Riboflavin (B2) | 0.4 mg | 30% |
| Niacin | 11 mg | 70% |
| Vitamin B6 | 1 mg | 51% |
| Folate (B9) | 243 μg | 61% |
| Vitamin B12 | 6 μg | 234% |
| Pantothenic acid | 2 mg | 49% |
| Choline | 143 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 408 mg | 41% |
| Iron | 3 mg | 40% |
| Potassium | 1,577 mg | 34% |
| Magnesium | 107 mg | 25% |
| Phosphorus | 576 mg | 82% |
| Zinc | 3 mg | 23% |
| Copper | 0.4 mg | 49% |
| Manganese | 1 mg | 31% |
| Selenium | 47 μg | 85% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 158 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 5,737 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 1 g | — |
| Docosapentaenoic Acid (DPA) | 0.1 g | — |
| Eicosapentaenoic Acid (EPA) | 0.4 g | — |
| Fluoride | 11 μg | — |
| Fructose | 3 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 3,165 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 23 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 11 g | — |
| Proline | 1 g | — |
| Retinol | 25 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 2 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 16 μg | — |
Burning 603 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 115minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Salmon Salad?
One serving of Salmon Salad (1 serving) has 603 calories, which works out to 108 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Salmon Salad high in protein?
It provides a solid 32 g of protein per serving (63% of the 50 g daily value), but protein supplies only 20% 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 Salad keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 16% 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 Salad?
1710 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Salmon Salad?
8.8 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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