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Green salad with fish Calories
High-protein, low-carb light salad with fish and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Green salad with fish (250 g) has 280 calories. That works out to 112 calories per 100 g. It contains 7.8 g of carbs, 28 g of protein, 14.5 g of fat and 3.5 g of fiber. Its 195 µg of Vitamin K covers 163% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Green salad with fish Nutrition Facts
Selected: 1 serving (medium) · 250 g
280
KCAL / 250G
Carbs
7.8g
· 3% DV
Protein
28g
· 56% DV
Fat
14.5g
· 19% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 41% · Fat 48%
Green salad with fish nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 14.5 g | 19% |
| Saturated fat | 2.5 g | 13% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 3.5 g | 13% |
| Protein | 28 g | 56% |
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 Green salad with fish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 280 kcal |
| 1 piece (small) | 60 g | 67 kcal |
| 1 cup (shredded) | 90 g | 101 kcal |
| 100 g | 100 g | 112 kcal |
| 1 piece (medium) | 120 g | 134 kcal |
| 1 cup (chopped) | 140 g | 157 kcal |
| 1 serving (small) | 180 g | 202 kcal |
| 2 cup (chopped) | 180 g | 202 kcal |
| 1 serving (large) | 350 g | 392 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Green salad with fish
What fish works best in green salad with fish?
Mild, firm fish such as salmon, trout, cod, or sea bass works well in green salad with fish. Choose boneless cooked fillets, then flake them into large pieces so they stay distinct among the leaves.
Can you make green salad with fish using canned fish?
Yes, canned tuna or salmon can be used in green salad with fish. Drain it well and fold it in gently; a sharp lemon dressing and crunchy vegetables balance the softer texture.
Should the fish in green salad with fish be served warm or cold?
Either temperature works for green salad with fish, but warm fish can wilt delicate leaves. For a crisp salad, let freshly cooked fish cool briefly before adding it; cold leftover fish is also suitable.
How do you keep green salad with fish from getting soggy?
Keep the dressing, greens, and fish separate until just before serving green salad with fish. Wash and thoroughly dry the leaves, drain canned fish well, and avoid storing dressed leftovers.
What dressing goes with green salad with fish?
A lemon-and-olive-oil vinaigrette is a simple match for green salad with fish. Add mustard or chopped herbs for extra flavor, and dress the leaves lightly so the fish remains the main taste.
Can you meal-prep green salad with fish?
Yes, green salad with fish can be meal-prepped if its components are stored separately. Refrigerate the cooked fish promptly in a sealed container, keep greens dry, and add dressing only when ready to eat.
Which vegetables go well in green salad with fish?
Cucumber, cherry tomatoes, radishes, and thinly sliced red onion pair well with green salad with fish. Choose crisp vegetables and avoid adding too many strong flavors that could overwhelm a delicate fish.
Is green salad with fish filling enough for lunch?
Green salad with fish can make a satisfying lunch, especially when it includes a generous portion of fish and varied vegetables. Add beans, whole-grain bread, or cooked grains if you want a more substantial meal.
Can you use leftover cooked fish in green salad with fish?
Yes, leftover cooked fish is convenient for green salad with fish if it was refrigerated promptly and kept cold. Remove any bones, check that it smells fresh, and use it within the safe storage period.
What can you serve with green salad with fish at dinner?
Serve green salad with fish with crusty bread, roasted potatoes, or a light vegetable soup. These sides complement the fish without competing with the fresh flavors of the salad.
Green salad with fish Vitamins & Minerals
Vitamins
Vitamin K
195µg · 163% DV
B12
3.5µg · 146% DV
B3
8.5mg · 53% DV
Vitamin A
462.5µg · 51% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
355mg · 51% DV
Iodine
60µg · 40% DV
Manganese
0.55mg · 24% DV
Sodium
525mg · 23% DV
Potassium ⭐
725mg · 21% DV
Green salad with fish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Green salad with fish
To burn the 280 calories in 1 serving (medium) (250 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 Green salad with fish?
Green salad with fish brings cooked fish together with leafy greens and, often, other crisp vegetables. It has no single place of origin or fixed recipe: the fish may be grilled, poached or prepared another way, while the greens vary with the season. Fresh, slightly peppery leaves balance the fish’s savoury flavour, and the contrast between tender fish and crunchy vegetables makes the dish feel substantial without being heavy.
Serve it for lunch or dinner with lemon and olive oil; it fits easily into Mediterranean-style meals and works well with bread on the side. It is protein-rich and relatively low in carbohydrates, with 11.2 g of protein and 3.1 g of carbs per 100 g. For a lighter plate, keep the dressing modest and add extra greens.
How Nutritious Is Green salad with fish?
Nutrient density
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 Green salad with fish 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 Green salad with fish Contain Allergens?
Contains these allergens:
Which Diets Is Green salad with fish 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
— Not suitable
Low FODMAP
— Not suitable
Green salad with fish Fat Profile
SATURATED
2.5g
MONOUNSATURATED
5.75g
POLYUNSATURATED
3.25g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.