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Grilled salmon with mustard sauce Calories
Grilled salmon with mustard 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 mustard sauce (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 1.8 g of carbs, 25.2 g of protein, 12 g of fat and 0.2 g of fiber. Its 3.8 µg of B12 covers 160% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled salmon with mustard sauce Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
1.8g
· 1% DV
Protein
25.2g
· 50% DV
Fat
12g
· 15% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 47% · Fat 50%
Grilled salmon with mustard sauce nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 25.2 g | 50% |
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 mustard sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (medium) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 1 serving (large) | 200 g | 360 kcal |
| 1 piece (extra large) | 240 g | 432 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Grilled salmon with mustard sauce
How do you make grilled salmon with mustard sauce?
To make grilled salmon with mustard sauce, pat the salmon dry, lightly oil it, and grill it until opaque and easy to flake. Brush on a thin layer of sauce near the end, or spoon it over the fish just before serving.
How long do you grill grilled salmon with mustard sauce?
Grilled salmon with mustard sauce usually needs only a few minutes per side, depending on the fillet’s thickness. It is ready when opaque and easy to flake; a food thermometer should read 63 °C (145 °F) at the thickest point.
What is in the mustard sauce for grilled salmon with mustard sauce?
Mustard sauce for grilled salmon with mustard sauce commonly combines mustard, olive oil, and lemon juice. Honey or garlic can be added for extra flavour; if using honey, avoid leaving the sauce over high heat long enough to burn.
Do you grill grilled salmon with mustard sauce skin-side down?
Yes, start grilled salmon with mustard sauce skin-side down if the fillet has skin. The skin helps protect the flesh and hold the fillet together; you can leave it on when serving or remove it afterward.
How do you stop grilled salmon with mustard sauce from sticking to the grill?
To keep grilled salmon with mustard sauce from sticking, preheat and clean the grill grates, then lightly oil the fish. Let the first side cook undisturbed; turning it too soon can tear the flesh.
What should you serve with grilled salmon with mustard sauce?
Grilled salmon with mustard sauce pairs well with roasted vegetables, a crisp green salad, or potatoes. For a lighter plate, serve it with leafy greens and lemon-dressed seasonal vegetables.
Can you bake grilled salmon with mustard sauce instead?
Yes, you can bake the salmon for a grilled-salmon-with-mustard-sauce-style meal. Bake the fillets on a lined tray and add the sauce toward the end, especially if it contains honey, so it does not scorch.
How long does grilled salmon with mustard sauce keep in the fridge?
Grilled salmon with mustard sauce keeps for 3–4 days in a sealed container in the refrigerator. Refrigerate leftovers promptly, and discard them if their smell, colour, or texture has changed.
How do you reheat grilled salmon with mustard sauce without drying it out?
Reheat grilled salmon with mustard sauce gently, covered, in a low oven or microwave, and stop as soon as it is hot throughout. A splash of water or a little extra sauce can help keep the fish moist.
Is grilled salmon with mustard sauce healthy?
Yes, grilled salmon with mustard sauce can be part of a nutritious meal: salmon provides protein and unsaturated fats, while the sauce adds flavour. Pair it with vegetables, and go easy on salty mustard or a sweetened sauce if you are limiting sodium or sugar.
Grilled salmon with mustard sauce Vitamins & Minerals
Vitamins
B12
3.84µg · 160% DV
B3
9mg · 56% DV
B6
0.84mg · 49% DV
Vitamin D
9.6µg · 48% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
264mg · 38% DV
Iodine
36µg · 24% DV
Sodium
312mg · 14% DV
Potassium ⭐
420mg · 12% DV
Grilled salmon with mustard 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 mustard sauce
To burn the 216 calories in 1 piece (medium) (120 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 mustard sauce?
Grilled salmon with mustard sauce pairs salmon fillet cooked over a grill with a tangy, gently sharp mustard dressing. It has no single point of origin; it is a familiar combination in many modern home and restaurant kitchens. The surface takes on a little char while the inside stays moist and flakes easily, with the sauce cutting through the fish’s richness.
Serve it with a crisp salad, seasonal vegetables or potatoes for an easy lunch or dinner. It is protein-rich and low in carbohydrates: a 100 g portion provides 21 g of protein. For a lighter plate, keep the sauce on the side and add extra vegetables; rice or crusty bread also makes it a more substantial meal.
How Nutritious Is Grilled salmon with mustard sauce?
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 Grilled salmon with mustard 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 mustard sauce Contain Allergens?
Contains these allergens:
Which Diets Is Grilled salmon with mustard 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 mustard sauce Fat Profile
SATURATED
2.52g
MONOUNSATURATED
4.56g
POLYUNSATURATED
2.76g
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.