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Salmon rice pilaf Calories
A filling rice dish cooked with salmon, providing protein and beneficial omega-3 fats.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon rice pilaf (250 g) has 388 calories. That works out to 155 calories per 100 g. It contains 45.5 g of carbs, 22 g of protein, 12.8 g of fat and 1.8 g of fiber. Its 3.9 µg of B12 covers 161% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Salmon rice pilaf Nutrition Facts
Selected: 1 serving (medium) · 250 g
388
KCAL / 250G
Carbs
45.5g
· 17% DV
Protein
22g
· 44% DV
Fat
12.8g
· 16% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 23% · Fat 30%
Salmon rice pilaf nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 388 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 2.63 g | 13% |
| Trans fat | 0.08 g | |
| Sodium | 363 mg | 16% |
| Total carbohydrate | 45.5 g | 17% |
| Fiber | 1.8 g | 6% |
| Protein | 22 g | 44% |
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 rice pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 388 kcal |
| 1 tablespoon (small) | 18 g | 28 kcal |
| 100 g | 100 g | 155 kcal |
| 1 piece (half) | 125 g | 194 kcal |
| 1 serving (small) | 180 g | 279 kcal |
| 1 cup (medium) | 200 g | 310 kcal |
| 1 serving (large) | 350 g | 543 kcal |
| 2 cup (large) | 400 g | 620 kcal |
| 1 bottle (large) | 500 g | 775 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Salmon rice pilaf
How do you make salmon rice pilaf?
To make salmon rice pilaf, sauté onion and rice briefly, add hot stock or water, and cook covered until the rice is tender. Cook the salmon separately, then gently fold it into the rested rice so it stays moist and in pieces.
What ingredients go into salmon rice pilaf?
Salmon rice pilaf is typically made with rice, salmon, onion, oil or butter, and water or stock. Lemon, dill, and black pepper complement the fish, while vegetables such as peas can be added for extra color and texture.
Is salmon rice pilaf healthy?
Yes, salmon rice pilaf can be a nourishing meal: salmon provides protein and omega-3 fats, while rice supplies carbohydrates. Serving it with vegetables adds variety, and the amount of added oil affects how rich the finished dish is.
What is the best rice for salmon rice pilaf?
Long-grain rice or basmati works well for salmon rice pilaf because the grains tend to stay separate. Rinse the rice before cooking to remove excess surface starch, and follow the liquid amount for the variety you are using.
Should you cook the salmon before adding it to salmon rice pilaf?
Yes, cooking the salmon separately makes salmon rice pilaf easier to control. Flake the fully cooked fish into large pieces and fold it into the rice after it has rested; cooking it in the pot for the full rice-cooking time can dry it out.
Can you make salmon rice pilaf with canned salmon?
Yes, canned salmon works in salmon rice pilaf. Drain it, remove any large bones if you prefer, and gently stir it into the cooked rice near the end. It is already cooked, so prolonged heating can make it break apart.
How do you keep salmon rice pilaf from turning mushy?
Use the right amount of liquid, rinse and drain the rice, and avoid stirring it while it cooks. For salmon rice pilaf, fold in the fish only after the rice is tender and rested, rather than mixing it vigorously into the pot.
What should you serve with salmon rice pilaf?
Serve salmon rice pilaf with a crisp green salad, steamed vegetables, or a lemony cucumber salad. These fresh sides balance the richness of the salmon without competing with the mild flavor of the rice.
How long does salmon rice pilaf last in the fridge?
Keep salmon rice pilaf in a covered container in the refrigerator and eat it within a day. Cool it promptly rather than leaving rice at room temperature, and reheat only the portion you plan to serve until it is hot throughout.
Can you freeze salmon rice pilaf?
Yes, you can freeze salmon rice pilaf in meal-sized portions, though the rice may be softer after thawing. Cool it promptly, seal it in a freezer-safe container, thaw it in the refrigerator, and reheat until piping hot.
Salmon rice pilaf Vitamins & Minerals
Vitamins
B12
3.88µg · 162% DV
Vitamin D
10.25µg · 51% DV
B3
7.75mg · 48% DV
B6
0.7mg · 41% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
295mg · 42% DV
Manganese
0.63mg · 27% DV
Iodine
40µg · 27% DV
Sodium
363mg · 16% DV
Potassium ⭐
388mg · 11% DV
Salmon rice pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon rice pilaf
To burn the 388 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 rice pilaf?
Salmon rice pilaf combines rice cooked until tender with salmon, either folded in during cooking or added near the end. It draws on the broad pilaf tradition found across many cuisines, while salmon makes it a satisfying home-style main rather than a dish tied to one particular region.
Serve it warm with lemon and a crisp salad; in Turkey, it also fits naturally into a home-cooked meal alongside seasonal vegetables. The rice brings most of the carbohydrates, while salmon adds protein and beneficial omega-3 fats. For a lighter plate, use oil sparingly and pair it with plenty of greens.
How Nutritious Is Salmon rice pilaf?
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 rice pilaf 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 rice pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Salmon rice pilaf 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 rice pilaf Fat Profile
SATURATED
2.63g
MONOUNSATURATED
4.13g
POLYUNSATURATED
3.2g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.