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Avocado salmon salad Calories
Rich in healthy fats and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Avocado salmon salad (220 g) has 458 calories. That works out to 208 calories per 100 g. It contains 11.2 g of carbs, 26 g of protein, 35.6 g of fat and 7 g of fiber. Its 4.6 µg of B12 covers 193% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Avocado salmon salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
458
KCAL / 220G
Carbs
11.2g
· 4% DV
Protein
26g
· 52% DV
Fat
35.6g
· 46% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 22% · Fat 68%
Avocado salmon salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 458 kcal | |
| Total fat | 35.6 g | 46% |
| Saturated fat | 5.94 g | 30% |
| Trans fat | 0 g | |
| Sodium | 924 mg | 40% |
| Total carbohydrate | 11.2 g | 4% |
| Fiber | 7 g | 25% |
| Protein | 26 g | 52% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Avocado salmon salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 458 kcal |
| 1 piece (half) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 cup (chopped) | 140 g | 291 kcal |
| 1 serving (small) | 150 g | 312 kcal |
| 1 piece (whole) | 180 g | 374 kcal |
| 8 ounce (medium) | 227 g | 472 kcal |
| 2 cup (chopped) | 280 g | 582 kcal |
| 1 serving (large) | 320 g | 666 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Avocado salmon salad
How do you make avocado salmon salad?
Avocado salmon salad is made by combining cooked salmon, ripe avocado and fresh vegetables with a simple dressing. Flake the salmon, add it to greens and sliced cucumber, then dress the salad just before serving so the leaves stay crisp.
What dressing goes well with avocado salmon salad?
A lemon-and-olive-oil dressing pairs well with avocado salmon salad because its acidity balances the rich avocado and salmon. Add black pepper, dill or a little mustard; go easy on salt if you are using smoked salmon.
Can you make avocado salmon salad with canned salmon?
Yes, canned salmon works in avocado salmon salad. Drain it well and gently flake it before mixing so the salad does not become watery; taste before adding salt, since some canned salmon is already salted.
How ripe should the avocado be for avocado salmon salad?
Choose a ripe but still firm avocado for avocado salmon salad. It should yield slightly to gentle pressure without feeling mushy, so it can be cut into pieces that hold their shape instead of disappearing into the dressing.
Can avocado salmon salad be made ahead for meal prep?
Yes, you can prepare most of avocado salmon salad ahead, but keep the components separate. Store the cooked salmon and washed, dried greens in covered containers; cut the avocado and add the dressing shortly before eating for better texture.
How long does avocado salmon salad last in the fridge?
Avocado salmon salad is best eaten the day it is made. Refrigerate leftovers promptly in a sealed container and avoid leaving the fish at room temperature; the avocado may brown and the greens can soften even when chilled.
What can you serve with avocado salmon salad?
Avocado salmon salad goes well with crusty bread, roasted potatoes or a light vegetable soup. For a simple lunch, serve it with whole-grain toast; for a lighter meal, pair it with extra greens rather than a heavy side.
Can you use frozen salmon in avocado salmon salad?
Yes, frozen salmon can be used in avocado salmon salad after it has been thawed safely and cooked thoroughly. Thaw it in the refrigerator, pat it dry before cooking, and let it cool before adding it to the salad.
Is avocado salmon salad a good lunch?
Yes, avocado salmon salad can make a satisfying lunch because it combines salmon, avocado and vegetables. Add whole-grain bread or another substantial side if you want a more filling meal, and keep the dressing separate if packing it.
Is avocado salmon salad safe during pregnancy?
Avocado salmon salad can be eaten during pregnancy when the salmon is thoroughly cooked. Avoid refrigerated cold-smoked salmon unless it is heated until steaming, and follow any food-safety advice specific to your pregnancy from your healthcare professional.
Avocado salmon salad Vitamins & Minerals
Vitamins
B12
4.62µg · 193% DV
B6
0.92mg · 54% DV
B3
7.48mg · 47% DV
Vitamin D
9.24µg · 46% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
407mg · 58% DV
Sodium
924mg · 40% DV
Copper
0.35mg · 39% DV
Potassium ⭐
902mg · 27% DV
Avocado salmon salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Avocado salmon salad
To burn the 458 calories in 1 serving (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Avocado salmon salad?
Avocado salmon salad brings salmon together with creamy avocado, often with leafy greens and a simple dressing. It has no single traditional place of origin; it is a modern combination found in cafés and home kitchens in many countries. The salmon may be cooked or smoked, and the avocado adds a soft, buttery contrast to its savoury flavour. Serve it as a light lunch or dinner, or alongside other dishes as part of a larger meal. It provides protein and is rich in fats, with fibre from the avocado. For a lighter plate, go easy on the dressing and add extra greens.
How Nutritious Is Avocado salmon salad?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Avocado salmon salad Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Avocado salmon salad Contain Allergens?
Contains these allergens:
Which Diets Is Avocado salmon salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Avocado salmon salad Fat Profile
SATURATED
5.94g
MONOUNSATURATED
17.82g
POLYUNSATURATED
6.6g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.