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Salmon Fish Salad Calories
Source of omega-3 and protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon Fish Salad (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 6.4 g of carbs, 24.2 g of protein, 13 g of fat and 2.8 g of fiber. Its 5.6 µg of B12 covers 233% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salmon Fish Salad Nutrition Facts
Selected: 1 serving (medium) · 200 g
240
KCAL / 200G
Carbs
6.4g
· 2% DV
Protein
24.2g
· 48% DV
Fat
13g
· 17% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 40% · Fat 49%
Salmon Fish Salad nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 2.1 g | 11% |
| Trans fat | 0 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 6.4 g | 2% |
| Fiber | 2.8 g | 10% |
| Protein | 24.2 g | 48% |
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 Fish Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 240 kcal |
| 1 piece (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 cup (small) | 120 g | 144 kcal |
| 1 serving (small) | 160 g | 192 kcal |
| 1 cup (large) | 180 g | 216 kcal |
| 1 serving (large) | 280 g | 336 kcal |
| 1 serving (extra large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Salmon Fish Salad
What goes in Salmon Fish Salad?
Salmon Fish Salad usually combines cooked salmon with leafy greens and vegetables. Common additions include cucumber, tomato, red onion, and herbs, while corn, egg, or other vegetables are optional; the ingredients vary with the recipe and dressing.
How do you make Salmon Fish Salad?
To make Salmon Fish Salad, cook the salmon, let it cool, and flake it into bite-sized pieces over washed, dried vegetables. Add the dressing just before serving so the greens stay crisp and the salmon remains easy to taste.
Can you use canned salmon in Salmon Fish Salad?
Yes, canned salmon works well in Salmon Fish Salad. Drain it first and gently break it into pieces; taste before adding salt because canned fish may already be salty. It makes a quick alternative when fresh salmon is not available.
What dressing goes with Salmon Fish Salad?
A lemon-and-olive-oil dressing pairs well with Salmon Fish Salad. A creamy dressing with yogurt or mayonnaise and dill is another option; add it gradually so it complements rather than covers the salmon’s flavor.
Can you make Salmon Fish Salad with smoked salmon?
Yes, smoked salmon can be used in Salmon Fish Salad. Its smoky, salty flavor works especially well with cucumber, dill, and lemon, so avoid salting the salad until you have tasted it.
Should the salmon be hot or cold in Salmon Fish Salad?
Salmon Fish Salad is usually served cold or at room temperature. Cool cooked salmon before mixing it with leafy greens; if serving warm salmon, place it on top just before eating to keep the leaves from wilting.
What can you serve with Salmon Fish Salad?
Serve Salmon Fish Salad with crusty bread, boiled potatoes, or a light soup for a more substantial meal. If the salad already includes a filling ingredient such as potatoes or grains, a simple side is enough.
How long does Salmon Fish Salad last in the fridge?
Salmon Fish Salad is best eaten within one to two days when kept covered in the refrigerator. Store the dressing separately to preserve the greens, and discard the salad if it has been left out for an extended period or its smell or appearance changes.
Can you freeze Salmon Fish Salad?
No, freezing the assembled Salmon Fish Salad is not recommended because the greens and dressing turn watery and limp after thawing. You can freeze cooked salmon separately, then thaw it in the refrigerator and combine it with fresh salad ingredients.
Is Salmon Fish Salad better with baked or pan-fried salmon?
Either baked or pan-fried salmon works in Salmon Fish Salad. Baking gives you easy, evenly cooked pieces, while pan-frying adds a browned surface; let the fish cool before mixing it with delicate greens.
Salmon Fish Salad Vitamins & Minerals
Vitamins
B12
5.6µg · 233% DV
Vitamin D
16.8µg · 84% DV
Vitamin K
96µg · 80% DV
B3
9.2mg · 57% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
336mg · 48% DV
Iodine
52µg · 35% DV
Copper
0.18mg · 20% DV
Potassium ⭐
610mg · 18% DV
Sodium
310mg · 13% DV
Salmon Fish Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon Fish Salad
To burn the 240 calories in 1 serving (medium) (200 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 Fish Salad?
Salmon fish salad combines cooked salmon with leafy greens and other vegetables; the exact ingredients vary by cook. It is a flexible, contemporary dish rather than one with a single established place of origin. A lemon and olive-oil dressing is a natural fit, though creamy dressings are also common.
The salmon is tender and rich, while fresh vegetables add crunch and brightness. Serve it as a light lunch or supper, on its own or with bread; it also works well alongside other salads at a shared meal. It provides protein and omega-3 fats, with 12.1 g of protein per 100 g. For a lighter version, use a modest amount of dressing and add plenty of greens.
How Nutritious Is Salmon 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 Salmon 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 Salmon Fish Salad Contain Allergens?
Contains these allergens:
Which Diets Is Salmon Fish Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Salmon Fish Salad Fat Profile
SATURATED
2.1g
MONOUNSATURATED
4.7g
POLYUNSATURATED
3.7g
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.