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Salmon arugula salad Calories
High in protein, omega-3, and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon arugula salad (220 g) has 319 calories. That works out to 145 calories per 100 g. It contains 5.3 g of carbs, 28.2 g of protein, 20.7 g of fat and 2.4 g of fiber. Its 6.4 µg of B12 covers 266% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salmon arugula salad Nutrition Facts
Selected: 1 serving (medium) · 220 g
319
KCAL / 220G
Carbs
5.3g
· 2% DV
Protein
28.2g
· 56% DV
Fat
20.7g
· 27% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 35% · Fat 58%
Salmon arugula salad nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 319 kcal | |
| Total fat | 20.7 g | 27% |
| Saturated fat | 3.52 g | 18% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 5.3 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 28.2 g | 56% |
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 arugula salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 319 kcal |
| 1 piece (small) | 70 g | 102 kcal |
| 1 cup (chopped) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (medium) | 120 g | 174 kcal |
| 1 serving (small) | 160 g | 232 kcal |
| 2 cup (chopped) | 180 g | 261 kcal |
| 1 pack (whole) | 250 g | 363 kcal |
| 1 serving (large) | 320 g | 464 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Salmon arugula salad
How do you make salmon arugula salad?
Salmon arugula salad is made by topping washed, thoroughly dried arugula with cooked salmon and a simple dressing. Pan-sear, bake, or grill the salmon, let it cool slightly, then add lemon juice and olive oil just before serving.
What dressing goes well with salmon arugula salad?
Lemon juice and olive oil make a bright, simple dressing for salmon arugula salad. Dijon mustard can add sharpness, while a little honey softens arugula’s peppery bite. Dress the leaves just before serving to keep them from wilting.
Can you make salmon arugula salad with smoked salmon?
Yes, smoked salmon works well in salmon arugula salad and needs no cooking. Since it can be salty, taste the salad before adding salt, and use a light hand with salty cheese or other savory toppings.
Should the salmon be hot or cold in salmon arugula salad?
Salmon arugula salad can be served with chilled, room-temperature, or freshly cooked salmon. If using warm salmon, place it on the greens just before serving so the arugula softens slightly without becoming limp.
What can you serve with salmon arugula salad?
Salmon arugula salad pairs well with crusty bread, roasted potatoes, or a light soup. For a more filling meal, serve it with cooked grains such as quinoa or farro, keeping the side simply seasoned so the salad remains the focus.
Can salmon arugula salad be made ahead?
You can prepare the components of salmon arugula salad ahead, but store the dressing and arugula separately. Keep cooked salmon chilled, dry the leaves well, and combine everything just before serving to preserve the salad’s fresh texture.
How long does salmon arugula salad keep in the fridge?
Salmon arugula salad is best eaten soon after it is assembled, since dressed arugula quickly wilts. Refrigerate leftovers promptly in a covered container and aim to eat them the next day; discard the salad if it has sat out for hours.
Can you use canned salmon in salmon arugula salad?
Yes, drained canned salmon is a convenient option for salmon arugula salad. Flake it gently over the greens and taste before adding salt, since canned salmon may already be seasoned. Lemon and olive oil bring the ingredients together.
How do you keep arugula from getting soggy in salmon arugula salad?
Keep arugula from getting soggy in salmon arugula salad by washing and drying it thoroughly, storing it separately, and adding dressing only at serving time. Avoid piling hot salmon onto the leaves well before the meal.
Can you substitute spinach for arugula in salmon arugula salad?
Yes, baby spinach can replace arugula in salmon arugula salad, though the flavor will be milder and less peppery. Watercress is another option if you want a leafy green with a sharper bite.
Salmon arugula salad Vitamins & Minerals
Vitamins
B12
6.38µg · 266% DV
Vitamin K
171.6µg · 143% DV
Vitamin D
13.42µg · 67% DV
B3
10.12mg · 63% DV
Minerals
Selenium
46µg · 84% DV
Phosphorus
407mg · 58% DV
Iodine
53µg · 35% DV
Calcium
202mg · 20% DV
Sodium
462mg · 20% DV
Potassium ⭐
671mg · 20% DV
Salmon arugula salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon arugula salad
To burn the 319 calories in 1 serving (medium) (220 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 arugula salad?
Salmon arugula salad brings peppery arugula leaves together with cooked salmon; there is no single traditional recipe, and the salmon may be grilled, pan-cooked or sometimes smoked. It is a contemporary salad built around ingredients that pair naturally, rather than a dish tied to one particular region.
The leafy greens taste pleasantly sharp beside salmon’s rich, tender flakes. A simple lemon and olive-oil dressing is common, and the salad works as a light lunch or as part of a larger meal. It is high in protein, while the arugula contributes vitamin K. For a lighter dressing, use plenty of lemon and just enough oil to coat the leaves.
How Nutritious Is Salmon arugula salad?
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 Salmon arugula 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 arugula salad Contain Allergens?
Contains these allergens:
Which Diets Is Salmon arugula 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 arugula salad Fat Profile
SATURATED
3.52g
MONOUNSATURATED
8.58g
POLYUNSATURATED
4.84g
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.