⏱ 35 min totalSalmon with Spinach and Sweet Potato Mash
Per 1 serving · 415 g · 7 ingredients
of a 2,000 cal day
- Protein38g25% of calories
- Carbs30g20% of calories
- Fat36g55% of calories
At a glance
One serving of Salmon with Spinach and Sweet Potato Mash (415 g) has 594 calories, with 38 g of protein, 30 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (76% DV), Vitamin A (131% DV) and Vitamin C (23% DV). Keep an eye on saturated fat and cholesterol, which provide 54% and 41% of the daily value.
High in
20%+ of the daily value
- Protein76%
- Vitamin A131%
- Vitamin C23%
- Vitamin E22%
- Vitamin K130%
- Thiamine45%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Calcium10%
- Zinc16%
Watch
20%+ of the daily value
- Saturated fat54%
- Cholesterol41%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Atlantic salmon
1 ½ tbsp Lemon juice
1 tbsp Olive oil
½ cup, pieces or slices White mushrooms
1 cup Spinach
1 tbsp Butter
1 sweetpotato, 5" long Sweet potato
Directions
- 1
Prepare grill grates and preheat to medium.
- 2
Put salmon on hot grill. Squeeze lemon juice all over salmon. Cook on both sides until it is done to your preference, about 6-8 minutes per side.
- 3
While salmon is cooking poke sweet potato with a fork a few times, then put sweet potato in microwave for about 4 minutes or until fork tender.
- 4
In a small saucepan put in the olive oil and mushrooms. After a minute or so add the spinach. Cook until mushrooms are tender and spinach is wilted.
- 5
Mash potato on the plate and top with butter. Place spinach/mushrooms and salmon on the side. Enjoy!
Vitamins & minerals
Amounts for 1 serving (415 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 1,180 μg | 131% |
| Vitamin C | 21 mg | 23% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 156 μg | 130% |
| Thiamine | 1 mg | 45% |
| Riboflavin (B2) | 1 mg | 70% |
| Niacin | 16 mg | 97% |
| Vitamin B6 | 2 mg | 137% |
| Folate (B9) | 126 μg | 31% |
| Vitamin B12 | 5 μg | 227% |
| Pantothenic acid | 4 mg | 89% |
| Choline | 32 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 95 mg | 10% |
| Iron | 3 mg | 40% |
| Potassium | 1,577 mg | 34% |
| Magnesium | 110 mg | 26% |
| Phosphorus | 451 mg | 64% |
| Zinc | 2 mg | 16% |
| Copper | 1 mg | 88% |
| Manganese | 1 mg | 27% |
| Selenium | 67 μg | 121% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 9 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 4 g | — |
| Beta carotene | 12,772 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 2 g | — |
| Docosapentaenoic Acid (DPA) | 0.5 g | — |
| Eicosapentaenoic Acid (EPA) | 1 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 116 μg | — |
| Serine | 2 g | — |
| Starch | 16 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 3 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 594 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 113minWalking (3.5 mph)
- 71minCycling (moderate)
- 49minRunning (6 mph)
- 84minSwimming laps
Common questions
How many calories are in Salmon with Spinach and Sweet Potato Mash?
One serving of Salmon with Spinach and Sweet Potato Mash (1 serving) has 594 calories, which works out to 143 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Salmon with Spinach and Sweet Potato Mash high in protein?
It provides a solid 38 g of protein per serving (76% 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 with Spinach and Sweet Potato Mash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 20% 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 with Spinach and Sweet Potato Mash?
174 mg per serving.
How much sugar is in Salmon with Spinach and Sweet Potato Mash?
6.9 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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