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Salmon plate Calories
High-protein mixed salmon plate rich in omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon plate (300 g) has 546 calories. That works out to 182 calories per 100 g. It contains 25.2 g of carbs, 50.4 g of protein, 27.3 g of fat and 4.8 g of fiber. Its 8.7 µg of B12 covers 363% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Salmon plate Nutrition Facts
Selected: 1 serving (medium) · 300 g
546
KCAL / 300G
Carbs
25.2g
· 9% DV
Protein
50.4g
· 101% DV
Fat
27.3g
· 35% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 37% · Fat 45%
Salmon plate nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 546 kcal | |
| Total fat | 27.3 g | 35% |
| Saturated fat | 5.1 g | 26% |
| Trans fat | 0 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 4.8 g | 17% |
| Protein | 50.4 g | 101% |
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 plate?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 546 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (small) | 180 g | 328 kcal |
| 1 cup (diced) | 240 g | 437 kcal |
| 1 pack (whole) | 350 g | 637 kcal |
| 1 serving (large) | 420 g | 764 kcal |
| 1 piece (jumbo) | 500 g | 910 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Salmon plate
What is a salmon plate?
A salmon plate is a meal built around a serving of salmon, usually accompanied by sides such as vegetables, salad, potatoes, or grains. There is no fixed recipe, so the ingredients and presentation vary by restaurant and cooking style.
What sides go well with a salmon plate?
Roasted vegetables, a crisp salad, potatoes, or rice pair well with a salmon plate. Choose sides with fresh or lightly seasoned flavors to balance the salmon without overpowering it.
How do you make a salmon plate at home?
To make a salmon plate at home, cook seasoned salmon in a pan or oven and serve it with a vegetable and a side you enjoy. Add lemon or a simple sauce at the end, and avoid overcooking the fish so it stays moist.
Is a salmon plate served hot or cold?
A salmon plate can be served hot or cold. Hot plates usually feature freshly cooked salmon and warm sides; a cold version works well with fully cooked, chilled salmon, salad, and a light dressing.
What sauce is best with a salmon plate?
Lemon-dill, yogurt, or a light mustard sauce works well with a salmon plate. Serve the sauce on the side so you can control how much you use and keep the salmon’s flavor prominent.
Can you eat the skin on a salmon plate?
Yes, you can eat salmon skin on a salmon plate if it has been properly cooked and you enjoy its texture. Pan-seared skin is often crisp; if it is soft or unappealing, simply remove it before eating.
Is a salmon plate a healthy meal?
Yes, a salmon plate can be a nutritious meal, providing protein and omega-3 fats from the fish. Pair it with vegetables and a simple side; heavy sauces or oversized portions of rich sides can make the meal less balanced.
How do you keep leftover salmon plate fresh?
Refrigerate leftover salmon plate promptly in a covered container. Store salad and sauce separately when possible to protect their texture, and reheat the salmon thoroughly before eating rather than warming it repeatedly.
Can you freeze a salmon plate?
You can freeze the cooked salmon from a salmon plate, but fresh salad, vegetables, and some sauces may become watery or soft after thawing. Freeze the fish separately for better texture, then thaw it in the refrigerator.
Is a salmon plate made with raw or cooked salmon?
Most salmon plates use cooked salmon, commonly grilled, pan-seared, or baked. Some menus may offer a raw-fish version, so ask how the salmon is prepared if the menu description is unclear.
Salmon plate Vitamins & Minerals
Vitamins
B12
8.7µg · 363% DV
B3
19.2mg · 120% DV
Vitamin D
21.3µg · 107% DV
B6
1.56mg · 92% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
615mg · 88% DV
Iodine
72µg · 48% DV
Potassium ⭐
1020mg · 30% DV
Sodium
630mg · 27% DV
Salmon plate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon plate
To burn the 546 calories in 1 serving (medium) (300 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 plate?
A Salmon plate brings cooked salmon together with sides such as vegetables, grains or salad. It is more a flexible meal format than a single recipe tied to one place: the fish may be baked, grilled or pan-cooked, and the accompaniments vary by cook and setting.
It works as a lunch or dinner, served warm with vegetables or alongside a crisp salad; rice or potatoes make it more substantial. Salmon contributes protein and omega-3 fats, while the overall balance depends on what else is on the plate. For a lighter meal, choose grilled or baked fish, plenty of vegetables and a modest portion of a richer sauce or side.
How Nutritious Is Salmon plate?
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 plate 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 plate Contain Allergens?
Contains these allergens:
Which Diets Is Salmon plate 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
— Not suitable
Low FODMAP
— Not suitable
Salmon plate Fat Profile
SATURATED
5.1g
MONOUNSATURATED
9.6g
POLYUNSATURATED
7.2g
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.