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Salmon with basmati rice Calories
A prepared meal combining salmon protein with carbohydrates from basmati rice.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon with basmati rice (200 g) has 320 calories. That works out to 160 calories per 100 g. It contains 38 g of carbs, 26 g of protein, 11 g of fat and 1.2 g of fiber. Its 4.2 µg of B12 covers 175% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Salmon with basmati rice Nutrition Facts
Selected: 1 serving (medium) · 200 g
320
KCAL / 200G
Carbs
38g
· 14% DV
Protein
26g
· 52% DV
Fat
11g
· 14% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 29% · Fat 28%
Salmon with basmati rice nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0 g | |
| Sodium | 600 mg | 26% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 1.2 g | 4% |
| Protein | 26 g | 52% |
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 with basmati rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 320 kcal |
| 100 g | 100 g | 160 kcal |
| 150 g | 150 g | 240 kcal |
| 1 bottle (small) | 150 g | 240 kcal |
| 200 g | 200 g | 320 kcal |
| 1 cup (medium) | 200 g | 320 kcal |
| 1 pack (medium) | 200 g | 320 kcal |
| 250 g | 250 g | 400 kcal |
| 1 cup (large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Salmon with basmati rice
How do you make salmon with basmati rice?
Cook the basmati rice separately, then pan-sear, bake, or grill the salmon and serve it over the rice. Cooking them separately makes it easier to keep the rice fluffy and prevent the salmon from drying out.
Can you cook salmon with basmati rice in one pot?
Yes, but salmon with basmati rice needs careful timing: the rice takes longer to cook than the fish. Start the rice first and add the salmon near the end, or cook both separately for more reliable texture.
What seasoning works best for salmon with basmati rice?
Lemon, garlic, black pepper, and dill are classic seasonings for salmon with basmati rice. Ginger, cumin, or a little curry powder can give the dish a warmer flavor, while keeping the seasoning light lets the salmon remain the focus.
What sauce goes with salmon with basmati rice?
A lemon-dill yogurt sauce, herbed yogurt, or a simple lemon and olive oil dressing pairs well with salmon with basmati rice. Add the sauce just before serving so the rice stays fluffy and the salmon’s surface does not turn soggy.
What vegetables go well with salmon with basmati rice?
Roasted asparagus, broccoli, green beans, or a crisp salad all go well with salmon with basmati rice. Choose vegetables with a fresh or slightly crunchy texture to contrast with the soft rice and tender fish.
Can you use brown basmati rice for salmon with basmati rice?
Yes, brown basmati rice works in salmon with basmati rice and gives the dish a nuttier flavor and chewier texture. Cook the rice according to its package directions and prepare the salmon separately, since brown rice generally takes longer to soften.
Can salmon with basmati rice be made ahead for meal prep?
Yes, salmon with basmati rice can be prepared ahead and portioned into airtight containers once it has cooled. Store it in the refrigerator and reheat only the portion you plan to eat, so the fish is not warmed repeatedly.
How long does salmon with basmati rice keep in the fridge?
Salmon with basmati rice keeps in the refrigerator for a few days when promptly cooled and stored in a covered container. Discard it if it has been left out for an extended time or develops an unusual smell or texture.
Can you freeze salmon with basmati rice?
Yes, salmon with basmati rice can be frozen in airtight, meal-sized portions. The rice may be softer after thawing, so cool the dish promptly, freeze it soon after cooking, and thaw it in the refrigerator before reheating thoroughly.
Is salmon with basmati rice a good meal after a workout?
Yes, salmon with basmati rice can work well after a workout because it combines protein from salmon with carbohydrates from rice. Add vegetables if you want a more complete plate, and choose a portion that suits your appetite.
Salmon with basmati rice Vitamins & Minerals
Vitamins
B12
4.2µg · 175% DV
Vitamin D
10µg · 50% DV
B3
6.4mg · 40% DV
B6
0.6mg · 35% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
260mg · 37% DV
Sodium
600mg · 26% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
360mg · 11% DV
Salmon with basmati rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with basmati rice
To burn the 320 calories in 1 serving (medium) (200 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 with basmati rice?
Salmon with basmati rice pairs cooked salmon with fragrant, long-grain basmati. It is a convenient plated meal rather than a single traditional recipe: basmati is closely associated with South Asian cooking, while salmon is enjoyed in many food cultures around the world.
The rice is usually light and separate-grained, balancing the salmon’s tender texture and rich flavour. Serve it warm for lunch or dinner, with vegetables, a crisp salad or a squeeze of lemon; it also works well as a simple meal-prep option. It supplies protein alongside rice-based carbohydrates, with 13 g of protein per 100 g. For a lighter plate, add extra vegetables and keep the rice portion moderate.
How Nutritious Is Salmon with basmati rice?
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 with basmati rice 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 with basmati rice Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with basmati rice Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ 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 with basmati rice Fat Profile
SATURATED
2.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.