Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Mixed Salad with Salmon Calories
A protein-, omega-3-, vitamin D-, and vitamin K-rich salad with low carbohydrate content.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed Salad with Salmon (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 9.5 g of carbs, 21.3 g of protein, 11.5 g of fat and 3.8 g of fiber. Its 212.5 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mixed Salad with Salmon Nutrition Facts
Selected: 1 serving (medium) · 250 g
213
KCAL / 250G
Carbs
9.5g
· 3% DV
Protein
21.3g
· 43% DV
Fat
11.5g
· 15% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 38% · Fat 45%
Mixed Salad with Salmon nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 95 mg | 4% |
| Total carbohydrate | 9.5 g | 3% |
| Fiber | 3.8 g | 14% |
| Protein | 21.3 g | 43% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Mixed Salad with Salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 piece (small) | 100 g | 85 kcal |
| 1 cup (chopped) | 120 g | 102 kcal |
| 1 piece (medium) | 150 g | 128 kcal |
| 1 serving (small) | 180 g | 153 kcal |
| 1 piece (large) | 220 g | 187 kcal |
| 2 cup (chopped) | 240 g | 204 kcal |
| 1 serving (large) | 350 g | 298 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Mixed Salad with Salmon
How do you make Mixed Salad with Salmon?
To make Mixed Salad with Salmon, cook the salmon, let it cool, and arrange it with washed, dried salad greens and chopped vegetables. Add the dressing just before serving so the leaves stay crisp and the salmon holds together.
What dressing goes best with Mixed Salad with Salmon?
A lemon and olive oil dressing works especially well with Mixed Salad with Salmon. Add black pepper, dill, or a little mustard if you like; a light dressing lets the salmon and fresh vegetables remain the focus.
Can you use canned salmon in Mixed Salad with Salmon?
Yes, canned salmon works in Mixed Salad with Salmon. Drain it, remove any large bones if preferred, and gently flake it over the vegetables. Taste before adding salt, since canned salmon may already be salty.
Is Mixed Salad with Salmon healthy?
Yes, Mixed Salad with Salmon can be a nutritious meal because it combines salmon, which provides protein and omega-3 fats, with vegetables. The overall balance changes with additions such as creamy dressing, croutons, or large amounts of cheese.
Can Mixed Salad with Salmon help with weight loss?
Mixed Salad with Salmon can fit a weight-loss meal plan because its salmon and vegetables can make a filling combination. Keep creamy dressings and calorie-dense toppings modest, and build the meal around plenty of vegetables.
Can Mixed Salad with Salmon be meal-prepped?
Yes, Mixed Salad with Salmon can be meal-prepped if you keep the cooked salmon, dry greens, and dressing in separate sealed containers in the refrigerator. Combine them shortly before eating to prevent soggy leaves and preserve the salmon's texture.
What should you serve with Mixed Salad with Salmon?
Whole-grain bread, roasted potatoes, or a bowl of soup all pair well with Mixed Salad with Salmon. For a lighter meal, serve it on its own; for a more substantial lunch, add a grain or another filling side.
Can you make Mixed Salad with Salmon with smoked salmon?
Yes, smoked salmon can be used in Mixed Salad with Salmon, and it adds a salty, smoky flavor without needing to cook it. Since smoked salmon is often salty, choose a mild dressing and taste the salad before seasoning.
Is it safe to put raw salmon in Mixed Salad with Salmon?
No, ordinary raw salmon is not a safe choice for Mixed Salad with Salmon. Use salmon that has been thoroughly cooked, or raw fish specifically prepared for safe raw consumption; cooking is the simpler option for a home salad.
How long does leftover Mixed Salad with Salmon keep?
Leftover Mixed Salad with Salmon is best eaten promptly, especially once dressed, because the leaves soften and the fish needs refrigeration. Refrigerate leftovers in a sealed container soon after serving, and discard any salad left out at room temperature for too long.
Mixed Salad with Salmon Vitamins & Minerals
Vitamins
Vitamin K
212.5µg · 177% DV
B12
3.13µg · 130% DV
B3
7mg · 44% DV
B6
0.7mg · 41% DV
Minerals
Selenium
35µg · 64% DV
Phosphorus
275mg · 39% DV
Copper
0.2mg · 22% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
575mg · 17% DV
Sodium
95mg · 4% DV
Mixed Salad with Salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed Salad with Salmon
To burn the 213 calories in 1 serving (medium) (250 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 Salad with Salmon?
Mixed salad with salmon brings together fresh leaves and vegetables with cooked or grilled salmon. There is no single traditional recipe or clear place of origin; it is a contemporary composed salad whose ingredients and dressing vary from kitchen to kitchen. It works well as a light lunch or dinner, either on its own or alongside soup or bread. A simple lemon-and-olive-oil dressing keeps the greens bright and lets the salmon’s rich, savoury flavour come through, while a creamy dressing makes the dish more substantial. Salmon gives the salad protein and omega-3 fats, and the overall carbohydrate content is low. For a lighter plate, serve the dressing on the side and add only as much as you like.
How Nutritious Is Mixed Salad with Salmon?
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 Mixed Salad with Salmon 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 Salad with Salmon Contain Allergens?
Contains these allergens:
Which Diets Is Mixed Salad with Salmon 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 Salad with Salmon Fat Profile
SATURATED
2.25g
MONOUNSATURATED
3.25g
POLYUNSATURATED
3.75g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Compare Mixed Salad with Salmon
Foods Similar to Mixed Salad with Salmon
Have another question about Mixed Salad with Salmon?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.