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Salmon with dill sauce Calories
Rich in omega-3, high protein, with dill sauce
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salmon with dill sauce (150 g) has 270 calories. That works out to 180 calories per 100 g. It contains 3.8 g of carbs, 27 g of protein, 16.5 g of fat and 0.3 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Salmon with dill sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
270
KCAL / 150G
Carbs
3.8g
· 1% DV
Protein
27g
· 54% DV
Fat
16.5g
· 21% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 40% · Fat 54%
Salmon with dill sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 270 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 0.3 g | 1% |
| 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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How Many Calories in 1 Medium Salmon with dill sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 270 kcal |
| 1 piece (extra small) | 75 g | 135 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 100 g | 180 kcal |
| 1 serving (medium) | 180 g | 324 kcal |
| 1 piece (large) | 200 g | 360 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 2 piece (double) | 300 g | 540 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Salmon with dill sauce
How do you make salmon with dill sauce?
Cook the salmon in a pan or oven, then serve it with a sauce made from dill, lemon and a creamy or yogurt-based ingredient. Adding the sauce after cooking keeps its fresh dill flavor bright and helps prevent a dairy-based sauce from splitting.
What is salmon with dill sauce?
Salmon with dill sauce is a cooked salmon dish served with a sauce flavored with dill. The sauce may be creamy, yogurt-based or lemon-forward, and can be spooned over the fish or served on the side.
Should you put dill sauce on salmon before or after cooking?
Add dill sauce to salmon after cooking, or serve it on the side. A yogurt- or cream-based sauce can split when exposed to prolonged high heat, while fresh dill can lose some of its aroma if cooked for too long.
What should you serve with salmon with dill sauce?
Serve salmon with dill sauce with roasted potatoes, rice, steamed vegetables or a crisp green salad. Simple sides pair especially well with a creamy sauce, while lemon-dressed vegetables complement a lighter, yogurt-based version.
Can you make dill sauce for salmon ahead of time?
Yes, you can make dill sauce for salmon ahead of time and refrigerate it in a covered container. Stir it before serving, and add fresh dill or lemon just before serving if you want the flavor to taste brighter.
Can you use dried dill in salmon with dill sauce?
Yes, dried dill works in salmon with dill sauce, though its flavor is more concentrated and less fresh than that of chopped dill. Start with a smaller amount, taste the sauce, and add more if needed.
Can you make salmon with dill sauce using frozen salmon?
Yes, frozen salmon works for salmon with dill sauce. Thaw it in the refrigerator first and pat it dry before cooking; excess surface moisture can stop the fish from browning and make the sauce watery.
How do you stop dill sauce from splitting on salmon?
Keep a dairy-based dill sauce for salmon over low heat and avoid boiling it. For the easiest result, cook the salmon separately, take the sauce off the heat, then spoon it over the fish or serve it alongside.
How long does salmon with dill sauce keep in the fridge?
Store leftover salmon with dill sauce in a covered container in the refrigerator and eat it within 1–2 days for best quality. Chill it promptly after the meal; keeping the sauce separate can help the fish retain a better texture.
Can you freeze salmon with dill sauce?
You can freeze cooked salmon, but the dill sauce may separate or become grainy after thawing, especially if it contains dairy. For better texture, freeze the salmon on its own and make fresh sauce when you are ready to serve it.
Salmon with dill sauce Vitamins & Minerals
Vitamins
B12
4.8µg · 200% DV
B3
11.25mg · 70% DV
B6
1.05mg · 62% DV
Vitamin D
12µg · 60% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
345mg · 49% DV
Iodine
45µg · 30% DV
Sodium
480mg · 21% DV
Potassium ⭐
510mg · 15% DV
Salmon with dill sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with dill sauce
To burn the 270 calories in 1 piece (medium) (150 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 dill sauce?
Salmon with dill sauce pairs cooked salmon with a fresh, aromatic dill sauce, often made with a creamy or yoghurt-based ingredient. The combination is familiar in Northern European cooking, though salmon is now served this way in many places. The fish is tender and rich, while the dill brings a bright, gently herbal contrast.
It works as a weeknight main with potatoes, grains or a crisp salad; in Turkey, it can also sit comfortably alongside lemon and seasonal vegetables. Salmon provides plenty of protein and omega-3 fats, and the sauce adds richness. For a lighter plate, use a yoghurt-based sauce and serve it with vegetables rather than a heavier side.
How Nutritious Is Salmon with dill sauce?
Nutrient density
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 dill sauce 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 dill sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with dill sauce 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 dill sauce Fat Profile
SATURATED
3.15g
MONOUNSATURATED
6.3g
POLYUNSATURATED
3.3g
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.