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Creamy rice dish with salmon, providing protein and omega-3 fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Salmon risotto (240 g) has 444 calories. That works out to 185 calories per 100 g. It contains 44.2 g of carbs, 20.9 g of protein, 19.4 g of fat and 1.9 g of fiber. Its 2.9 µg of B12 covers 120% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 240 g
444
KCAL / 240G
Carbs
44.2g
· 16% DV
Protein
20.9g
· 42% DV
Fat
19.4g
· 25% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 19% · Fat 40%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 444 kcal | |
| Total fat | 19.4 g | 25% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.12 g | |
| Sodium | 672 mg | 29% |
| Total carbohydrate | 44.2 g | 16% |
| Fiber | 1.9 g | 7% |
| Protein | 20.9 g | 42% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 444 kcal |
| 1 tablespoon (grated) | 20 g | 37 kcal |
| 1 piece (small) | 85 g | 157 kcal |
| 100 g | 100 g | 185 kcal |
| 1 cup (small) | 180 g | 333 kcal |
| 1 serving (medium) | 280 g | 518 kcal |
| 1 cup (large) | 320 g | 592 kcal |
| 1 serving (large) | 380 g | 703 kcal |
Calculated from 185 calories per 100 g.
Cook onion in butter or oil, stir in risotto rice, then add warm stock a ladle at a time while stirring. Fold in cooked salmon near the end so it warms through without breaking apart.
Arborio and Carnaroli are reliable choices for salmon risotto because their starch helps create its signature creamy texture. Avoid rinsing the rice first, since that washes away some of the surface starch.
Usually, yes: cook the salmon separately or use leftover cooked salmon, then gently fold it into the risotto near the end. This makes it easier to avoid overcooking the fish while the rice finishes.
Salmon risotto may turn out less creamy if the rice was rinsed, the stock was added all at once, or the mixture was not stirred enough. Add warm stock gradually and stir to release the rice’s starch.
Yes, leftover cooked salmon works well in salmon risotto. Flake it into bite-size pieces and stir it in just before serving; adding it earlier can make the fish dry and break it into tiny pieces.
Yes, wine is optional in salmon risotto. Replace it with a little extra warm stock, adding the liquid gradually as the rice cooks; a squeeze of lemon at the end can add some brightness.
No, salmon risotto does not need cream. The starch released as the rice cooks creates a creamy consistency; finish with butter or grated Parmesan if you want a richer texture.
A crisp green salad, steamed asparagus, or simply dressed vegetables pair well with salmon risotto. Their fresh, lighter flavors balance the richness of the rice and salmon without competing with the main dish.
You can freeze salmon risotto, but the rice may become softer and less creamy after thawing, and the salmon can lose some of its texture. Cool it promptly, freeze it in a sealed container, and reheat it thoroughly.
Yes, smoked salmon is an easy alternative in salmon risotto. Stir it in at the end because it is already cooked, and taste before adding salt since smoked salmon can be quite salty.
Vitamins
B12
2.88µg · 120% DV
B3
6.24mg · 39% DV
B6
0.53mg · 31% DV
B5
1.32mg · 26% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
283mg · 40% DV
Manganese
0.77mg · 33% DV
Sodium
672mg · 29% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 444 calories in 1 cup (medium) (240 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.
Salmon risotto brings together Italian-style risotto rice and salmon. The rice is cooked gradually with warm stock, stirred until tender and creamy, with the fish folded in near the end; recipes may also use butter and cheese. In Italy it is served as a first course or a substantial main, while elsewhere it often makes an easy one-pot dinner. Its soft, creamy rice contrasts with the richer, flaky salmon, and lemon, herbs or a crisp green salad make fresh accompaniments. It provides protein and omega-3 fats, alongside carbohydrates from the rice, so it can be filling without needing a large side. For a lighter version, use less butter or cheese and serve with extra vegetables.
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.
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.
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.
Contains these allergens:
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
SATURATED
5.04g
MONOUNSATURATED
7.2g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.