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High in protein, rich in omega-3, can be high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Salmon skewer with soy sauce (120 g) has 250 calories. That works out to 208 calories per 100 g. It contains 2.5 g of carbs, 27 g of protein, 14.4 g of fat and 0 g of fiber. Its 4.1 µg of B12 covers 170% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
250
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
27g
· 54% DV
Fat
14.4g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 44% · Fat 52%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 250 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 27 g | 54% |
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 piece (medium) | 120 g | 250 kcal |
| 1 ounce (whole) | 28 g | 58 kcal |
| 1 piece (small) | 80 g | 166 kcal |
| 100 g | 100 g | 208 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 1 serving (medium) | 150 g | 312 kcal |
| 1 piece (large) | 170 g | 354 kcal |
| 1 serving (large) | 220 g | 458 kcal |
| 2 piece (double) | 240 g | 499 kcal |
Calculated from 208 calories per 100 g.
Cut salmon into evenly sized chunks, coat them with soy sauce and seasonings, then thread them onto skewers. Grill or pan-cook until the fish turns opaque and flakes easily, turning the skewers carefully so the pieces stay intact.
A salmon skewer with soy sauce needs only a brief marinade to take on flavor. Soy sauce is salty, and leaving salmon in it too long can make the fish overly salty and soften its texture.
Yes, grill a salmon skewer with soy sauce over medium-high heat on clean, lightly oiled grates. Let one side cook before turning, and drain excess marinade first so the sugary, salty sauce is less likely to burn.
Yes, a salmon skewer with soy sauce can be baked on a lined tray with space between the skewers. Cook until the salmon is opaque and flakes easily, checking toward the end so the fish does not dry out.
A salmon skewer with soy sauce can fall apart if the chunks are too small, the fish is turned too soon, or the grill is not hot enough. Cut sturdy, even pieces and turn them only after they release easily.
A boneless salmon fillet works well for a salmon skewer with soy sauce because it can be cut into even chunks. Fresh or fully thawed salmon is easiest to handle; remove pin bones before threading the pieces onto skewers.
Serve a salmon skewer with soy sauce with rice, noodles, or grilled vegetables. A crisp salad with citrus dressing also balances the savory marinade, while an unsalted side keeps the meal from tasting too salty.
Keep a salmon skewer with soy sauce from drying out by cutting evenly sized pieces, cooking over steady heat, and taking it off as soon as it flakes easily. Avoid repeatedly turning the fish or leaving it over direct heat.
A cooked salmon skewer with soy sauce keeps in a covered container in the refrigerator for up to three days. Refrigerate leftovers promptly, and reheat gently until warm so the salmon does not become tough.
It can be, because soy sauce is a concentrated source of sodium. Use less sauce or choose a reduced-sodium version, and skip extra salt; the fish itself does not need additional seasoning to taste flavorful.
Vitamins
B12
4.08µg · 170% DV
B3
10.2mg · 64% DV
Vitamin D
12µg · 60% DV
B6
0.96mg · 56% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
288mg · 41% DV
Iodine
34µg · 23% DV
Sodium
504mg · 22% DV
Potassium ⭐
468mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 250 calories in 1 piece (medium) (120 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 skewer with soy sauce is made by threading bite-sized pieces of salmon onto skewers, seasoning them with soy sauce and grilling or pan-cooking them. It is a modern, straightforward way to prepare salmon rather than a dish with one fixed regional recipe. The fish turns tender and moist, with lightly browned edges and a savoury, salty glaze.
Serve it hot with rice, noodles or vegetables; it also works well alongside a crisp salad for a lighter meal. Salmon provides plenty of protein and omega-3 fats, while the soy sauce can make the dish high in sodium. Use just enough sauce to coat the fish, or pair the skewers with simply cooked vegetables to balance the meal.
Very 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.
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 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
2.76g
MONOUNSATURATED
5.04g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.