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Grilled Salmon Sandwich Calories
Source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Grilled Salmon Sandwich (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 30.8 g of carbs, 23.8 g of protein, 14 g of fat and 2.7 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Grilled Salmon Sandwich Nutrition Facts
Selected: 1 serving (medium) · 180 g
342
KCAL / 180G
Carbs
30.8g
· 11% DV
Protein
23.8g
· 48% DV
Fat
14g
· 18% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 28% · Fat 36%
Grilled Salmon Sandwich nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 14 g | 18% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.04 g | |
| Sodium | 639 mg | 28% |
| Total carbohydrate | 30.8 g | 11% |
| Fiber | 2.7 g | 10% |
| Protein | 23.8 g | 48% |
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 Grilled Salmon Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 342 kcal |
| 1 piece (half) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 120 g | 228 kcal |
| 1 serving (large) | 250 g | 475 kcal |
| 1 piece (double) | 260 g | 494 kcal |
| 1 piece (jumbo) | 360 g | 684 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Grilled Salmon Sandwich
How do you make a grilled salmon sandwich?
To make a grilled salmon sandwich, season a salmon fillet, grill it until fully cooked, then place it in toasted bread with greens and a sauce. Let the fish rest briefly before assembling so its juices settle and the bread is less likely to turn soggy.
What goes in a grilled salmon sandwich?
A grilled salmon sandwich usually has cooked salmon and bread, with additions such as lettuce, arugula, tomato, cucumber, or red onion. A squeeze of lemon brightens the fish. Keep the fillings balanced so the sandwich holds together and the salmon remains the main flavor.
What bread is best for a grilled salmon sandwich?
A sturdy bread with a soft interior works best for a grilled salmon sandwich. Sourdough, ciabatta, and sandwich rolls can all hold the fish and toppings; lightly toasting the bread helps it stand up to moist salmon and sauce.
How do you keep salmon from drying out in a grilled salmon sandwich?
For a juicy grilled salmon sandwich, cook the fillet over medium heat and take it off as soon as it flakes easily with a fork. Avoid pressing it against the grill or cooking it for too long, then let it rest before putting it in the bread.
What sauce goes well on a grilled salmon sandwich?
Lemon-dill yogurt, a simple lemon mayonnaise, or mustard mixed with lemon juice all pair well with a grilled salmon sandwich. Spread on a thin layer so the sauce complements the fish without soaking through the bread.
What should you serve with a grilled salmon sandwich?
Serve a grilled salmon sandwich with a green salad, roasted vegetables, or a light soup for a balanced meal. If you choose fries or chips, a smaller portion keeps the meal from becoming too heavy.
Can you eat a grilled salmon sandwich cold?
Yes, a grilled salmon sandwich can be eaten cold once the salmon has been cooked and chilled safely. For the best texture, assemble it shortly before eating; storing the bread with wet fillings can make it soggy.
How long does a grilled salmon sandwich last in the fridge?
Refrigerate a grilled salmon sandwich promptly in a covered container, within two hours of preparation. Cooked salmon generally keeps for three to four days in the refrigerator, though the bread and vegetables lose quality sooner; storing the components separately preserves texture.
Can you reheat a grilled salmon sandwich?
Yes, reheat a grilled salmon sandwich briefly in a skillet or toaster oven until the salmon is hot throughout. Remove lettuce and other fresh toppings first, since they wilt with heat, and avoid prolonged reheating because it can dry out the fish.
Is a grilled salmon sandwich a healthy lunch?
A grilled salmon sandwich can make a nourishing lunch: salmon provides protein and omega-3 fats, while vegetables add freshness. Choose grilled rather than fried fish, use sauce sparingly, and include plenty of vegetables for a lighter, more balanced sandwich.
Grilled Salmon Sandwich Vitamins & Minerals
Vitamins
B12
3.78µg · 158% DV
Vitamin D
12.96µg · 65% DV
B3
8.46mg · 53% DV
B6
0.72mg · 42% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
279mg · 40% DV
Manganese
0.68mg · 30% DV
Sodium
639mg · 28% DV
Potassium ⭐
441mg · 13% DV
Grilled Salmon Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Salmon Sandwich
To burn the 342 calories in 1 serving (medium) (180 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 Grilled Salmon Sandwich?
A Grilled Salmon Sandwich pairs grilled salmon with bread, often with salad leaves, tomato or a simple sauce. It is a modern, adaptable way to serve fish rather than a dish tied to one particular regional tradition; cafés and home cooks give it their own combinations of bread and toppings.
It works well as a quick lunch or casual meal, served with a side salad, soup or crisps. The salmon is tender and savoury, while the bread makes the sandwich filling. It provides protein and omega-3 fats. For a lighter version, choose whole-grain bread, add plenty of vegetables and go easy on creamy sauces; a squeeze of lemon can brighten the filling without much extra dressing.
How Nutritious Is Grilled Salmon Sandwich?
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 Grilled Salmon Sandwich Processed?
NOVA 3
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 Grilled Salmon Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Salmon Sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Grilled Salmon Sandwich Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.77g
POLYUNSATURATED
3.96g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.