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Salmon with broccoli Calories
Omega-3 rich salmon and fiber-rich broccoli
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon with broccoli (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 4.5 g of carbs, 24.3 g of protein, 11.2 g of fat and 3.2 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Salmon with broccoli Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
4.5g
· 2% DV
Protein
24.3g
· 49% DV
Fat
11.2g
· 14% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 45% · Fat 47%
Salmon with broccoli nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 99 mg | 4% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 24.3 g | 49% |
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 broccoli?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 cup (whole) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Salmon with broccoli
How do you make salmon with broccoli?
Make salmon with broccoli by roasting, pan-cooking, or air-frying salmon fillets with broccoli florets. Season with olive oil, lemon, garlic, salt, and pepper, and check the salmon as it cooks so it stays moist rather than turning dry.
How long should you bake salmon with broccoli?
Bake salmon with broccoli until the salmon is opaque and flakes easily and the broccoli is tender with lightly browned edges. Broccoli florets may need a head start, so add the salmon later or cut the florets small for more even cooking.
Can you cook salmon and broccoli on the same pan?
Yes, salmon with broccoli can cook on the same sheet pan. Spread the broccoli out so it roasts instead of steaming, and leave room for the salmon; if the florets are large, start them before adding the fish.
Can you make salmon with broccoli in an air fryer?
Yes, salmon with broccoli works well in an air fryer. Cook the broccoli first if you prefer it tender, then add the salmon, keeping the basket in a single layer so hot air can circulate and both ingredients cook evenly.
What seasoning goes best with salmon with broccoli?
Lemon, garlic, dill, black pepper, and olive oil are reliable seasonings for salmon with broccoli. A little Dijon mustard or paprika can add extra flavor, but use acidic sauces sparingly before cooking because they can overpower the fish.
Can you use frozen broccoli for salmon with broccoli?
Yes, frozen broccoli works for salmon with broccoli. Thaw it and pat it dry first to reduce excess moisture, which can make it steam rather than brown. Cook the salmon according to its own doneness, not the broccoli’s.
How do you keep salmon from drying out in salmon with broccoli?
To keep salmon moist in salmon with broccoli, use similarly sized fillets and take the fish off the heat as soon as it flakes easily. Check the thickest part while cooking; broccoli can continue roasting separately if the salmon is ready first.
What should you serve with salmon with broccoli?
Serve salmon with broccoli with rice, potatoes, quinoa, or crusty bread if you want a more filling plate. A crisp salad or lemony dressing also works well, adding freshness without competing with the salmon and roasted vegetables.
Is salmon with broccoli a good meal for weight loss?
Salmon with broccoli can fit into a weight-loss meal plan because it combines protein-rich fish with a vegetable that adds fiber. Cooking it with a moderate amount of oil and choosing portions that suit your appetite can keep the meal satisfying.
How long does leftover salmon with broccoli last in the fridge?
Store leftover salmon with broccoli in a covered container in the refrigerator and eat it within three days. Refrigerate it within two hours of cooking, and reheat only the portion you plan to eat rather than repeatedly warming the whole dish.
Salmon with broccoli Vitamins & Minerals
Vitamins
B12
3.78µg · 158% DV
Vitamin K
99µg · 83% DV
Vitamin D
11.7µg · 59% DV
Vitamin C
50.4mg · 56% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
324mg · 46% DV
Iodine
32µg · 21% DV
Potassium ⭐
612mg · 18% DV
Sodium
99mg · 4% DV
Salmon with broccoli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with broccoli
To burn the 216 calories in 1 serving (medium) (180 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 broccoli?
Salmon with broccoli brings together salmon and broccoli in a straightforward main dish, rather than a recipe tied to one particular regional tradition. The salmon may be baked or pan-cooked, while the broccoli can be steamed, roasted or cooked alongside it; the exact seasoning and preparation vary from kitchen to kitchen.
Salmon’s tender, rich texture contrasts with broccoli’s firmer bite and mild, green flavour. It works well for an everyday dinner, served with lemon, a salad or, for a more filling plate, potatoes or grains. The dish is notable for salmon’s protein and omega-3 fats, alongside fibre from the broccoli. If you want to keep the meal lighter, steam or roast the broccoli with modest added oil.
How Nutritious Is Salmon with broccoli?
Nutrient density
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.
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 broccoli 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 with broccoli Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with broccoli 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
✓ Suitable
Low FODMAP
— Not suitable
Salmon with broccoli Fat Profile
SATURATED
2.16g
MONOUNSATURATED
4.14g
POLYUNSATURATED
1.98g
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.