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Salmon salad wrap Calories
A filling tortilla wrap with salmon and salad ingredients.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon salad wrap (250 g) has 475 calories. That works out to 190 calories per 100 g. It contains 48.8 g of carbs, 31.3 g of protein, 18 g of fat and 5.5 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Salmon salad wrap Nutrition Facts
Selected: 1 piece (medium) · 250 g
475
KCAL / 250G
Carbs
48.8g
· 18% DV
Protein
31.3g
· 63% DV
Fat
18g
· 23% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 26% · Fat 34%
Salmon salad wrap nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 475 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.08 g | |
| Sodium | 1050 mg | 46% |
| Total carbohydrate | 48.8 g | 18% |
| Fiber | 5.5 g | 20% |
| Protein | 31.3 g | 63% |
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 Medium Salmon salad wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 475 kcal |
| 100 g | 100 g | 190 kcal |
| ½ piece (half) | 125 g | 238 kcal |
| 1 piece (small) | 180 g | 342 kcal |
| 1 serving (medium) | 250 g | 475 kcal |
| 1 piece (large) | 330 g | 627 kcal |
| 2 piece (double) | 500 g | 950 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Salmon salad wrap
What is in a salmon salad wrap?
A salmon salad wrap usually combines tortilla, salmon, and fresh ingredients such as lettuce, cucumber, or tomato. Common additions include cream cheese, yogurt dressing, or mustard. The exact filling varies, so check the recipe if you need to avoid a particular ingredient.
How do you make a salmon salad wrap?
To make a salmon salad wrap, place cooked and cooled salmon or smoked salmon on a tortilla with crisp vegetables and a little dressing. Fold in the sides, roll it tightly, and cut it in half. Keeping wet ingredients light helps prevent a soggy wrap.
Is a salmon salad wrap healthy?
A salmon salad wrap can make a balanced meal because salmon provides protein and the salad adds vegetables. Choose plenty of vegetables and use creamy dressing sparingly. Pair it with water or unsweetened tea rather than a sugary drink.
Should you use smoked or cooked salmon in a salmon salad wrap?
Either works in a salmon salad wrap. Smoked salmon is convenient and has a stronger, saltier flavor, while cooked salmon tastes milder and flakes easily. Let freshly cooked salmon cool before wrapping it so the tortilla and salad stay in good condition.
What sauce goes best in a salmon salad wrap?
Lemon-yogurt dressing, dill yogurt, mustard, or a light cream-cheese spread all work well in a salmon salad wrap. Use a thin layer so the filling stays fresh rather than watery, especially if you are making the wrap ahead.
Can you freeze a salmon salad wrap?
Freezing a completed salmon salad wrap is not recommended: lettuce and other salad vegetables turn limp when thawed, and the tortilla can become wet. If you want to prepare ahead, freeze cooked salmon separately and add fresh vegetables and dressing after thawing.
How long does a salmon salad wrap last in the fridge?
Keep a salmon salad wrap covered in the refrigerator and aim to eat it the same day. The fish needs to stay cold, while the vegetables and tortilla lose texture as they sit. Discard it if it has been left at room temperature for hours.
What should you serve with a salmon salad wrap?
A salmon salad wrap pairs well with vegetable soup, fruit, or a simple side salad. For a light lunch, the wrap may be enough on its own; add a side when you need a more substantial meal.
Can you make a salmon salad wrap the night before?
Yes, but a salmon salad wrap is best assembled shortly before eating. For an overnight lunch, keep the salmon and tortilla chilled, pack wet vegetables or dressing separately, and assemble in the morning to preserve the salad’s crunch.
Can you eat a salmon salad wrap cold?
Yes, a salmon salad wrap is commonly eaten cold, especially when made with smoked salmon or chilled cooked salmon. Keep it refrigerated until serving. If you prefer warm salmon, heat it separately before assembling so the fresh salad does not wilt.
Salmon salad wrap Vitamins & Minerals
Vitamins
B12
3µg · 125% DV
B3
7.75mg · 48% DV
Vitamin D
7.5µg · 38% DV
B6
0.63mg · 37% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
438mg · 63% DV
Sodium
1050mg · 46% DV
Iodine
45µg · 30% DV
Potassium ⭐
650mg · 19% DV
Salmon salad wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon salad wrap
To burn the 475 calories in 1 piece (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 salad wrap?
A salmon salad wrap brings salmon and salad ingredients together in a soft tortilla. It is a modern, portable meal rather than a dish tied to one specific regional tradition, and recipes vary in their choice of greens and dressing.
The salmon’s tender, rich texture contrasts with the fresh crunch of the vegetables. It is commonly eaten as a quick lunch or packed for work, school or a day out; you can serve it cold or briefly warm the tortilla. With 12.5 g of protein per 100 g, it makes a satisfying meal. For a lighter version, use dressing sparingly and add extra salad leaves.
How Nutritious Is Salmon salad wrap?
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 salad wrap 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 salad wrap Contain Allergens?
Contains these allergens:
Which Diets Is Salmon salad wrap Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Salmon salad wrap Fat Profile
SATURATED
3.75g
MONOUNSATURATED
7.75g
POLYUNSATURATED
3.5g
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.