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Salmon and Potato Protein Salad Calories
A filling salad with salmon and potatoes, providing protein and carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon and Potato Protein Salad (250 g) has 378 calories. That works out to 151 calories per 100 g. It contains 32.5 g of carbs, 22.5 g of protein, 13.8 g of fat and 4.5 g of fiber. Its 5.3 µg of B12 covers 219% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Salmon and Potato Protein Salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
378
KCAL / 250G
Carbs
32.5g
· 12% DV
Protein
22.5g
· 45% DV
Fat
13.8g
· 18% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 26% · Fat 36%
Salmon and Potato Protein Salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 238 mg | 10% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 4.5 g | 16% |
| Protein | 22.5 g | 45% |
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 Salmon and Potato Protein Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 378 kcal |
| 1 ounce (medium) | 28.4 g | 43 kcal |
| 1 piece (small) | 50 g | 76 kcal |
| 100 g | 100 g | 151 kcal |
| 1 cup (chopped) | 160 g | 242 kcal |
| 1 serving (small) | 180 g | 272 kcal |
| 1 bottle (medium) | 300 g | 453 kcal |
| 1 serving (large) | 350 g | 529 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Salmon and Potato Protein Salad
How do you make Salmon and Potato Protein Salad?
Cook the salmon and potatoes, let them cool, then combine them with leafy greens or chopped vegetables. Dress with olive oil, lemon juice, salt and pepper just before serving so the potatoes absorb flavor without making the greens soggy.
Can you make Salmon and Potato Protein Salad with canned salmon?
Yes, drained canned salmon works well in Salmon and Potato Protein Salad. Fold it gently through the potatoes so it keeps some texture, and taste before adding salt because canned fish can already be salty.
What dressing goes with Salmon and Potato Protein Salad?
A lemon-and-olive-oil vinaigrette is a simple match for Salmon and Potato Protein Salad. For a creamy version, stir Greek yogurt with dill and lemon; add the dressing shortly before eating to keep the potatoes and greens from becoming soggy.
Is Salmon and Potato Protein Salad served warm or cold?
Salmon and Potato Protein Salad is usually served chilled or at room temperature. Cool the cooked potatoes and salmon before mixing them with greens; this helps the leaves stay crisp and keeps the dressing from separating.
How long does Salmon and Potato Protein Salad last in the fridge?
Store Salmon and Potato Protein Salad in a covered container in the refrigerator and eat it within two days. Keep it chilled rather than leaving it out for an extended meal, especially if it contains yogurt dressing or delicate greens.
Can you meal-prep Salmon and Potato Protein Salad?
Yes. Cook and chill the salmon and potatoes ahead, then store them separately from the greens and dressing. Combine everything shortly before eating; this keeps the leaves crisp and makes the salad convenient for packed lunches.
Can Salmon and Potato Protein Salad be frozen?
Freezing Salmon and Potato Protein Salad is not recommended. Potatoes can turn watery or grainy after thawing, while greens wilt and yogurt-based dressing may separate. For better texture, refrigerate it and enjoy it within a couple of days.
What vegetables go well in Salmon and Potato Protein Salad?
Cucumber, red onion, leafy greens, celery and fresh dill all pair well with Salmon and Potato Protein Salad. Add crunchy vegetables near serving time, and use herbs and lemon to complement the salmon without masking its flavor.
What can you serve with Salmon and Potato Protein Salad?
Serve Salmon and Potato Protein Salad with a light vegetable soup, roasted vegetables or extra greens. Since the potatoes make the salad substantial, a small piece of crusty bread is enough if you want an additional side.
Is Salmon and Potato Protein Salad good for weight loss?
Salmon and Potato Protein Salad can make a filling meal because it combines salmon with potatoes. For a lighter version, use a measured amount of dressing and add more non-starchy vegetables rather than increasing the potato portion.
Salmon and Potato Protein Salad Vitamins & Minerals
Vitamins
B12
5.25µg · 219% DV
B3
9.5mg · 59% DV
Vitamin D
11.25µg · 56% DV
B6
0.8mg · 47% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
413mg · 59% DV
Potassium ⭐
863mg · 25% DV
Copper
0.2mg · 22% DV
Sodium
238mg · 10% DV
Salmon and Potato Protein Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon and Potato Protein Salad
To burn the 378 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 Salmon and Potato Protein Salad?
Salmon and Potato Protein Salad brings cooked salmon and potatoes together in a substantial salad. It is best thought of as a modern protein-focused meal rather than a dish tied to one traditional region; recipes may add greens, other vegetables or a light dressing.
The salmon is tender and gently rich, while the potatoes add a soft, hearty bite. Serve it chilled or at room temperature for lunch or a light dinner, with lemon and fresh greens to brighten the plate. Each 100 g provides 9 g of protein and 13 g of carbohydrates, so it offers both protein and sustaining energy. For a lighter version, keep the dressing modest and add extra greens.
How Nutritious Is Salmon and Potato Protein 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 Salmon and Potato Protein 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 Salmon and Potato Protein Salad Contain Allergens?
Contains these allergens:
Which Diets Is Salmon and Potato Protein 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
— Not suitable
Low FODMAP
— Not suitable
Salmon and Potato Protein Salad Fat Profile
SATURATED
2.63g
MONOUNSATURATED
5.5g
POLYUNSATURATED
3.63g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.