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Mixed fish salad Calories
High-protein mixed fish salad with omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed fish salad (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 6.8 g of carbs, 25.6 g of protein, 11 g of fat and 1.6 g of fiber. Its 4.3 µg of B12 covers 180% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed fish salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
6.8g
· 2% DV
Protein
25.6g
· 51% DV
Fat
11g
· 14% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 45% · Fat 43%
Mixed fish salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 25.6 g | 51% |
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 Mixed fish salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (diced) | 140 g | 179 kcal |
| 1 piece (medium) | 150 g | 192 kcal |
| 1 piece (large) | 220 g | 282 kcal |
| 1 serving (large) | 260 g | 333 kcal |
| 2 cup (diced) | 280 g | 358 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Mixed fish salad
What fish is best for mixed fish salad?
Firm, boneless fish works best in mixed fish salad because it holds its shape when tossed. Salmon, tuna, mackerel, and mild white fish are common choices; combine fish with similar textures, or cook them separately so delicate pieces do not break apart.
How do you make mixed fish salad?
To make mixed fish salad, flake cooked, cooled fish into bite-size pieces and gently combine it with vegetables or leafy greens. Add the dressing just before serving to keep the fish intact and prevent the greens from becoming soggy.
What dressing goes with mixed fish salad?
A lemon-and-olive-oil dressing is a simple match for mixed fish salad. Whisk the two with black pepper and a little salt, then add chopped dill or parsley if you like. Dress the salad shortly before serving.
Can you make mixed fish salad with canned fish?
Yes, canned tuna, sardines, or salmon can be used in mixed fish salad. Drain the fish well and fold it in gently; taste before adding salt, since canned fish may already be salty.
Is the fish in mixed fish salad cooked or raw?
The fish in mixed fish salad is usually cooked and cooled before it is added. Baking, grilling, or poaching all work; raw fish belongs only in a recipe specifically designed for safely prepared raw fish.
Is mixed fish salad served cold or warm?
Mixed fish salad is most often served cold or at room temperature. Chilled fish pairs well with crisp vegetables and a fresh dressing, while serving it promptly after mixing helps preserve the salad’s texture.
Can mixed fish salad be made with leftover cooked fish?
Yes, leftover cooked fish can be used in mixed fish salad if it was refrigerated promptly and kept cold. Remove any bones, flake the fish into large pieces, and use it within a safe storage period rather than leaving it at room temperature.
What can you serve with mixed fish salad?
Mixed fish salad works as a light main with bread, boiled potatoes, or a grain side, and it can also be served as a starter. Keep accompaniments simple so they do not overwhelm the fish and fresh dressing.
How long does mixed fish salad keep in the refrigerator?
Keep mixed fish salad covered in the refrigerator and eat it within 1–2 days for best quality. If it has been left out for an extended period, discard it instead of chilling it again; smell alone cannot confirm that it is safe.
Can you freeze mixed fish salad?
Freezing prepared mixed fish salad is not recommended. Leafy greens and fresh vegetables turn limp and watery after thawing, and creamy or oil-based dressings may separate. If needed, freeze the cooked fish separately and assemble the salad after thawing.
Mixed fish salad Vitamins & Minerals
Vitamins
B12
4.32µg · 180% DV
B3
6.84mg · 43% DV
Vitamin K
32.4µg · 27% DV
B6
0.43mg · 25% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
324mg · 46% DV
Iodine
43µg · 29% DV
Sodium
576mg · 25% DV
Potassium ⭐
468mg · 14% DV
Mixed fish salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed fish salad
To burn the 230 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 Mixed fish salad?
Mixed fish salad combines pieces of more than one kind of fish with vegetables or leafy greens, usually brought together with a simple dressing. It is not tied to one particular regional cuisine, and recipes vary: lemon, herbs and olive oil are common choices, while the fish may be cooked or otherwise prepared before mixing.
It works as a light lunch, a starter or part of a shared meal, often served chilled or at room temperature. The fish gives it a protein-forward profile, with 14.2 g of protein per 100 g. Pair it with crusty bread for a more substantial meal, or keep the dressing light and add extra greens for a fresher plate.
How Nutritious Is Mixed fish salad?
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 Mixed fish salad 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 Mixed fish salad Contain Allergens?
Contains these allergens:
Which Diets Is Mixed fish salad 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
Mixed fish salad Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.