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Grilled Salmon with Green Sauce Calories
Rich in omega-3, high protein, fresh herb sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Salmon with Green Sauce (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 2.7 g of carbs, 30.8 g of protein, 16.8 g of fat and 0.6 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled Salmon with Green Sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
278
KCAL / 150G
Carbs
2.7g
· 1% DV
Protein
30.8g
· 62% DV
Fat
16.8g
· 22% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 43% · Fat 53%
Grilled Salmon with Green Sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0 g | |
| Sodium | 78 mg | 3% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 30.8 g | 62% |
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 Medium Grilled Salmon with Green Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 278 kcal |
| 1 piece (extra small) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 100 g | 185 kcal |
| 1 serving (medium) | 180 g | 333 kcal |
| 1 piece (large) | 200 g | 370 kcal |
| 1 serving (large) | 250 g | 463 kcal |
| 1 piece (extra large) | 300 g | 555 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Grilled Salmon with Green Sauce
What is the green sauce on Grilled Salmon with Green Sauce made of?
The green sauce on Grilled Salmon with Green Sauce is usually made with fresh herbs such as parsley, dill, or basil, blended with olive oil, lemon, and garlic. Recipes vary, and some include capers, mustard, or yogurt.
How do you make Grilled Salmon with Green Sauce at home?
Pat the salmon dry, season it, and grill it until the flesh flakes easily. For the green sauce, finely chop fresh herbs and mix them with olive oil, lemon juice, and garlic; spoon the sauce over the salmon just before serving.
How do you stop Grilled Salmon with Green Sauce from sticking to the grill?
To keep the salmon from sticking, preheat and lightly oil the grill grates, then oil the fish as well. Leave the fillet undisturbed until it releases easily before turning it once with a wide spatula.
How can you tell when Grilled Salmon with Green Sauce is cooked?
Grilled Salmon with Green Sauce is cooked when the thickest part turns opaque and separates into flakes with gentle pressure from a fork. Check the center rather than relying only on the browned outside, which can cook faster.
What should you serve with Grilled Salmon with Green Sauce?
Serve Grilled Salmon with Green Sauce with grilled vegetables, a crisp salad, potatoes, or rice. Lemon-dressed greens work especially well because their freshness complements the herbs without competing with the salmon.
Can you eat the skin on Grilled Salmon with Green Sauce?
Yes, the skin on Grilled Salmon with Green Sauce is edible when it has been properly cleaned and cooked until crisp. Put the skin side down first and let it crisp without repeatedly moving the fillet.
How long does Grilled Salmon with Green Sauce keep in the fridge?
Store Grilled Salmon with Green Sauce in a covered container in the refrigerator and eat it within three days. Refrigerate it within two hours of cooking; keeping the sauce separate helps preserve the salmon’s texture.
Can you reheat Grilled Salmon with Green Sauce without drying it out?
Yes, reheat Grilled Salmon with Green Sauce gently in a covered dish at low heat, stopping as soon as it is warmed through. Add fresh green sauce afterward, since prolonged heating dulls the herbs and can dry out the fish.
Can you freeze Grilled Salmon with Green Sauce?
Yes, you can freeze Grilled Salmon with Green Sauce, though thawed salmon may be softer. Cool it promptly, seal it in an airtight container, and freeze the sauce separately if possible so its fresh herb flavor holds up better.
Is the sauce on Grilled Salmon with Green Sauce the same as pesto?
No, the green sauce on Grilled Salmon with Green Sauce is not necessarily pesto. Pesto typically includes basil, cheese, and nuts, while salmon’s green sauce is often a lighter mix of parsley or dill, olive oil, lemon, and garlic.
Grilled Salmon with Green Sauce Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
B3
11.25mg · 70% DV
Vitamin D
13.5µg · 68% DV
B6
1.05mg · 62% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
330mg · 47% DV
Iodine
45µg · 30% DV
Potassium ⭐
555mg · 16% DV
Sodium
78mg · 3% DV
Grilled Salmon with Green Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Salmon with Green Sauce
To burn the 278 calories in 1 piece (medium) (150 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 with Green Sauce?
Grilled salmon with green sauce pairs grilled salmon with a fresh, herb-based sauce. The exact herbs and seasonings vary by recipe, but the sauce brings a bright, aromatic contrast to the fish without overpowering its rich flavour.
It works well as a main course with salad, grilled vegetables or potatoes, and is equally at home in a Mediterranean-style meal or a simple weeknight dinner. The salmon is tender and flaky, while the sauce adds freshness. This is a high-protein dish that also provides omega-3 fats; at 20.5 g of protein per 100 g, it makes a substantial centrepiece. Keep the meal lighter by serving it with greens and using the sauce sparingly.
How Nutritious Is Grilled Salmon with Green Sauce?
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 with Green Sauce 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 Grilled Salmon with Green Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Salmon with Green Sauce 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
Grilled Salmon with Green Sauce Fat Profile
SATURATED
3.3g
MONOUNSATURATED
6.45g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.