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Salmon Sandwich Calories
Rich in omega-3, good protein source, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon Sandwich (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 25.2 g of carbs, 16.2 g of protein, 10.2 g of fat and 2.5 g of fiber. Its 2.5 µg of B12 covers 105% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Salmon Sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
25.2g
· 9% DV
Protein
16.2g
· 32% DV
Fat
10.2g
· 13% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 25% · Fat 36%
Salmon Sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.04 g | 10% |
| Trans fat | 0 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 2.5 g | 9% |
| Protein | 16.2 g | 32% |
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 Salmon Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| 1 piece (small) | 80 g | 168 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (mini) | 100 g | 210 kcal |
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (thick) | 150 g | 315 kcal |
| 1 piece (large) | 180 g | 378 kcal |
| 2 piece (double) | 240 g | 504 kcal |
| 1 piece (extra large) | 250 g | 525 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Salmon Sandwich
Is a salmon sandwich healthy?
A salmon sandwich can be a nutritious meal: salmon provides protein and omega-3 fats, while vegetables add freshness and fibre. Choose a filling with plenty of vegetables and go easy on salty or creamy additions if you want a lighter sandwich.
Can you make a salmon sandwich with canned salmon?
Yes, canned salmon works well in a salmon sandwich. Drain it first, then flake it and mix with a little lemon juice, mustard, or plain yogurt. Check for small bones and remove them if you prefer a smoother filling.
What bread is best for a salmon sandwich?
Whole-grain bread is a good choice for a salmon sandwich because its firmer texture holds moist fillings and pairs well with salmon. Rye, sourdough, and soft rolls also work; lightly toasting the bread can help keep it from getting soggy.
Should a salmon sandwich use smoked or cooked salmon?
A salmon sandwich can use either smoked or cooked salmon. Smoked salmon brings a salty, savoury flavour and needs no cooking, while cooked salmon has a milder taste. If using leftovers, make sure the cooked salmon has been stored safely.
How do you keep a salmon sandwich from getting soggy?
To keep a salmon sandwich from getting soggy, dry washed vegetables thoroughly, toast the bread, and spread a thin layer of butter or cream cheese on it as a barrier. Pack wet ingredients separately if you are making the sandwich ahead.
What goes well with a salmon sandwich?
A salmon sandwich goes well with a green salad, vegetable sticks, or a bowl of soup. Lemon-dressed greens complement the salmon particularly well, while roasted potatoes make the meal more substantial.
How long does a salmon sandwich last in the fridge?
A salmon sandwich is best eaten the day it is made; keep it covered and refrigerated until serving. Do not leave a fish sandwich at room temperature for an extended time, and discard it if its smell, appearance, or texture has changed.
Can you freeze a salmon sandwich?
Freezing a salmon sandwich fully assembled is usually not worthwhile: thawing can make the bread soggy and the vegetables limp. Freeze cooked salmon separately if needed, then thaw it safely and assemble a fresh sandwich with bread and vegetables.
Can you eat a salmon sandwich during pregnancy?
Yes, a salmon sandwich made with thoroughly cooked salmon is generally suitable during pregnancy. Avoid chilled, ready-to-eat smoked salmon unless it is heated until steaming, because cold-smoked fish can carry listeria; ask your care provider if you need personal guidance.
Can children eat a salmon sandwich?
Yes, children can eat a salmon sandwich if the salmon is fully cooked and any bones are carefully removed. Cut the sandwich into manageable pieces for younger children, and use a mild filling if strong flavours or textures put them off.
Salmon Sandwich Vitamins & Minerals
Vitamins
B12
2.52µg · 105% DV
Vitamin D
5.4µg · 27% DV
B3
3.84mg · 24% DV
B6
0.26mg · 15% DV
Minerals
Selenium
22µg · 40% DV
Sodium
468mg · 20% DV
Phosphorus
132mg · 19% DV
Iodine
22µg · 15% DV
Potassium ⭐
252mg · 7% DV
Salmon Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon Sandwich
To burn the 252 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 Salmon Sandwich?
A salmon sandwich layers salmon between slices of bread or in a roll, often with salad leaves, tomato, or a spread. The filling can use cooked or smoked salmon, so its flavour and texture vary; it makes an easy lunch at home, in a café, or packed for the day.
The salmon’s savoury richness pairs well with crisp vegetables, lemon, and herbs such as dill. It offers protein and omega-3 fats, while the bread supplies much of its carbohydrate. For a lighter version, choose a modest amount of spread and add plenty of fresh vegetables; whole-grain bread can make it more substantial. Serve it with a simple salad or soup for a balanced meal.
How Nutritious Is Salmon Sandwich?
Nutrient density
Medium
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 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 Salmon Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is 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
Salmon Sandwich Fat Profile
SATURATED
2.04g
MONOUNSATURATED
3.36g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.