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Salmon rice salad Calories
Protein- and omega-3-rich meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon rice salad (250 g) has 390 calories. That works out to 156 calories per 100 g. It contains 47.8 g of carbs, 21.8 g of protein, 12.8 g of fat and 3.3 g of fiber. Its 3.6 µg of B12 covers 151% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Salmon rice salad Nutrition Facts
Selected: 1 serving (medium) · 250 g
390
KCAL / 250G
Carbs
47.8g
· 17% DV
Protein
21.8g
· 44% DV
Fat
12.8g
· 16% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 22% · Fat 29%
Salmon rice salad nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 390 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 1.95 g | 10% |
| Trans fat | 0 g | |
| Sodium | 550 mg | 24% |
| Total carbohydrate | 47.8 g | 17% |
| Fiber | 3.3 g | 12% |
| Protein | 21.8 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 salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 390 kcal |
| 1 piece (small) | 90 g | 140 kcal |
| 100 g | 100 g | 156 kcal |
| 1 cup (small) | 150 g | 234 kcal |
| 1 pack (small) | 200 g | 312 kcal |
| 1 cup (medium) | 220 g | 343 kcal |
| 1 pack (large) | 300 g | 468 kcal |
| 1 serving (large) | 350 g | 546 kcal |
Calculated from 156 calories per 100 g.
Frequently Asked Questions About Salmon rice salad
How do you make salmon rice salad?
Salmon rice salad is made by folding cooked, cooled rice together with flaked cooked salmon, vegetables, herbs, and a dressing. Lemon juice, olive oil, and dill make a fresh, simple version; chill it before serving.
Can you make salmon rice salad with canned salmon?
Yes, canned salmon works well in salmon rice salad and saves cooking time. Drain it first, remove any large bones if you prefer, then fold the flakes in gently so they do not turn to mush.
What dressing goes best with salmon rice salad?
A lemon-and-olive-oil dressing is a classic match for salmon rice salad, while a creamy yogurt or mayonnaise dressing gives it a richer finish. Add the dressing gradually so the rice stays separate rather than soggy.
Can you eat salmon rice salad cold?
Yes, salmon rice salad is usually served cold or at room temperature. Cool the cooked rice and salmon promptly before mixing, and keep the finished salad refrigerated until it is time to eat.
How long does salmon rice salad last in the fridge?
Salmon rice salad keeps for about 1–2 days in a covered container in the refrigerator. Because it contains cooked rice and fish, refrigerate leftovers promptly rather than leaving them out after a meal.
Can you use smoked salmon in salmon rice salad?
Yes, smoked salmon can be used in salmon rice salad, especially when you want a smoky, savoury flavour without cooking fresh fish. Add it near the end and taste before salting, since smoked salmon is often salty.
What vegetables go well in salmon rice salad?
Cucumber, peas, sweetcorn, spring onions, and bell pepper all work well in salmon rice salad. Choose crisp vegetables and cut them into small pieces so they mix evenly with the rice and salmon.
Can salmon rice salad be frozen?
Freezing salmon rice salad is not recommended because the rice and vegetables can become soft or watery after thawing. Creamy dressings may also separate, so prepare only what you can refrigerate and eat within a couple of days.
How do you keep rice from clumping in salmon rice salad?
To keep rice separate in salmon rice salad, cook it until just tender, drain it well, and spread it out to cool. Fluff the cooled grains with a fork before mixing in the salmon and dressing.
Is salmon rice salad suitable for meal prep?
Yes, salmon rice salad can work for meal prep if you chill it promptly and store it in sealed portions in the refrigerator. For the freshest texture, keep delicate greens and dressing separate until serving.
Salmon rice salad Vitamins & Minerals
Vitamins
B12
3.63µg · 151% DV
B3
9mg · 56% DV
B6
0.78mg · 46% DV
Vitamin D
8µg · 40% DV
Minerals
Selenium
45µg · 82% DV
Phosphorus
288mg · 41% DV
Manganese
0.75mg · 33% DV
Copper
0.25mg · 28% DV
Sodium
550mg · 24% DV
Potassium ⭐
435mg · 13% DV
Salmon rice salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon rice salad
To burn the 390 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 salad?
Salmon rice salad brings cooked, cooled rice together with salmon, often with vegetables, herbs and a light dressing. It is a flexible dish rather than one tied to a single regional recipe: the salmon may be freshly cooked or canned, and the additions vary with the cook and the season.
Usually served chilled or at room temperature, it works well as a lunch, picnic dish or make-ahead meal. Lemon, fresh herbs and crunchy vegetables complement the salmon without weighing it down. It offers protein and omega-3 fats; each 100 g provides 8.7 g of protein. For a lighter version, use a modest amount of dressing and add extra vegetables.
How Nutritious Is Salmon rice 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 rice 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 rice salad Contain Allergens?
Contains these allergens:
Which Diets Is Salmon rice 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 rice salad Fat Profile
SATURATED
1.95g
MONOUNSATURATED
5.63g
POLYUNSATURATED
3.7g
Omega 6:3 ratio 1.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.