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Salmon pasta salad Calories
Protein-rich cold pasta salad with salmon and omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Salmon pasta salad (220 g) has 409 calories. That works out to 186 calories per 100 g. It contains 37.6 g of carbs, 22.4 g of protein, 18.5 g of fat and 3.5 g of fiber. Its 3.5 µg of B12 covers 147% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Salmon pasta salad Nutrition Facts
Selected: 1 cup (medium) · 220 g
409
KCAL / 220G
Carbs
37.6g
· 14% DV
Protein
22.4g
· 45% DV
Fat
18.5g
· 24% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 22% · Fat 41%
Salmon pasta salad nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 409 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.07 g | |
| Sodium | 704 mg | 31% |
| Total carbohydrate | 37.6 g | 14% |
| Fiber | 3.5 g | 13% |
| Protein | 22.4 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 Cup of Salmon pasta salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 409 kcal |
| 1 tablespoon (mini) | 18 g | 33 kcal |
| 100 g | 100 g | 186 kcal |
| 1 cup (small) | 160 g | 298 kcal |
| 1 serving (small) | 180 g | 335 kcal |
| 1 serving (medium) | 250 g | 465 kcal |
| 1 cup (large) | 300 g | 558 kcal |
| 1 serving (large) | 350 g | 651 kcal |
| 1 pack (whole) | 400 g | 744 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Salmon pasta salad
How do you make salmon pasta salad?
Make salmon pasta salad by combining cooked, cooled pasta with cooked salmon, vegetables and a dressing. Flake the salmon into bite-size pieces, then fold it in gently so it stays intact. Chill the salad before serving for the flavors to come together.
Can you use canned salmon in salmon pasta salad?
Yes, canned salmon works well in salmon pasta salad. Drain it first and check for any remaining bones or skin, then fold it into the pasta. Taste before adding salt, since some canned salmon is already salty.
Is salmon pasta salad made with mayonnaise or a lighter dressing?
Salmon pasta salad can be made with mayonnaise, Greek yogurt, or a mixture of both. Mayonnaise gives it a richer, classic deli-style texture, while yogurt and lemon make a tangier dressing. Add the dressing gradually so the pasta does not get soggy.
Can you make salmon pasta salad with smoked salmon?
Yes, smoked salmon can be used in salmon pasta salad, especially when you want a stronger, savory flavor. Cut it into small strips and add it near the end; smoked salmon is often salty, so season the dressing sparingly.
What vegetables go best in salmon pasta salad?
Cucumber, peas, celery, spring onions and fresh dill are good additions to salmon pasta salad. They bring crunch or freshness without overpowering the fish. If using watery vegetables such as cucumber, remove excess moisture so the dressing stays creamy.
Can salmon pasta salad be frozen?
Freezing salmon pasta salad is not recommended. Mayonnaise or yogurt dressing can separate after thawing, and cooked pasta tends to become soft. For better texture, refrigerate the salad and make only as much as you can use within a few days.
How long can salmon pasta salad sit out?
Do not leave salmon pasta salad at room temperature for more than two hours, or one hour in hot conditions. It contains cooked fish and often a dairy- or egg-based dressing, so return it to the refrigerator promptly after serving.
Should salmon pasta salad be served cold or warm?
Salmon pasta salad is usually served chilled or cool, not warm. Chilling helps the dressing cling to the pasta, while heating can make a mayonnaise- or yogurt-based sauce split and can dry out the salmon.
What kind of pasta is best for salmon pasta salad?
Short, sturdy shapes such as fusilli, farfalle or penne work best in salmon pasta salad because they hold dressing and mix easily with flakes of fish. Cook the pasta just until tender, then cool it before adding the other ingredients.
Can salmon pasta salad be made without mayonnaise?
Yes, you can make salmon pasta salad without mayonnaise by using Greek yogurt, olive oil with lemon, or a mustard vinaigrette. A yogurt dressing keeps it creamy, while an oil-based dressing gives the salad a lighter, less rich finish.
Salmon pasta salad Vitamins & Minerals
Vitamins
B12
3.52µg · 147% DV
B3
6.82mg · 43% DV
Vitamin K
39.6µg · 33% DV
B6
0.53mg · 31% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
290mg · 41% DV
Sodium
704mg · 31% DV
Iodine
40µg · 27% DV
Potassium ⭐
462mg · 14% DV
Salmon pasta salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon pasta salad
To burn the 409 calories in 1 cup (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 pasta salad?
Salmon pasta salad combines cooked pasta with salmon, often alongside vegetables and a dressing, and is served cold. It is not tied to one specific place of origin; versions vary widely, from creamy preparations to lighter salads with a sharper, citrusy dressing.
It makes an easy chilled lunch, picnic dish or make-ahead meal, and can be served as a main or alongside other dishes. The salmon adds a tender, savoury contrast to the pasta. It provides protein, with 10.2 g per 100 g. For a lighter bowl, use the dressing sparingly and add leafy greens or fresh vegetables; a squeeze of lemon pairs well with the salmon.
How Nutritious Is Salmon pasta salad?
Nutrient density
Medium
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 pasta salad Processed?
NOVA 3
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 pasta salad Contain Allergens?
Contains these allergens:
Which Diets Is Salmon pasta salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salmon pasta salad Fat Profile
SATURATED
3.3g
MONOUNSATURATED
6.82g
POLYUNSATURATED
4.18g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.