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Salmon with potatoes Calories
Protein- and omega-3-rich main dish balanced with potatoes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon with potatoes (250 g) has 428 calories. That works out to 171 calories per 100 g. It contains 28 g of carbs, 33.5 g of protein, 19.5 g of fat and 3.8 g of fiber. Its 6.5 µg of B12 covers 271% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Salmon with potatoes Nutrition Facts
Selected: 1 serving (medium) · 250 g
428
KCAL / 250G
Carbs
28g
· 10% DV
Protein
33.5g
· 67% DV
Fat
19.5g
· 25% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 27% · Protein 32% · Fat 41%
Salmon with potatoes nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 19.5 g | 25% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 170 mg | 7% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 3.8 g | 14% |
| Protein | 33.5 g | 67% |
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 potatoes?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 428 kcal |
| 1 ounce (mini) | 28 g | 48 kcal |
| 100 g | 100 g | 171 kcal |
| 1 piece (small) | 180 g | 308 kcal |
| 1 cup (diced) | 220 g | 376 kcal |
| 1 piece (large) | 300 g | 513 kcal |
| 1 serving (large) | 350 g | 599 kcal |
| 1 pack (double) | 400 g | 684 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Salmon with potatoes
How do you make salmon with potatoes in the oven?
Bake salmon with potatoes by roasting the potatoes first, then adding the salmon so it does not overcook. Cut the potatoes into evenly sized pieces, coat them lightly with oil and seasoning, and bake until tender while the salmon flakes easily.
Can you cook salmon and potatoes on one tray?
Yes, salmon and potatoes can cook on one tray. Start the potatoes before adding the salmon, since they usually take longer. Leave space between the pieces so they roast rather than steam, and use a lined tray for easier cleanup.
What seasoning goes best with salmon with potatoes?
Lemon, garlic, black pepper, and dill are classic seasonings for salmon with potatoes. Toss the potatoes with oil and pepper, then season the salmon separately; add fresh dill near the end so its flavour stays bright.
What potatoes work best for salmon with potatoes?
Waxy or all-purpose potatoes both work well for salmon with potatoes. Waxy varieties hold their shape, while all-purpose potatoes become softer inside. Cut them into similar-sized pieces so they cook evenly, and scrub the skins well if leaving them on.
What should you serve with salmon and potatoes?
A crisp green salad, steamed vegetables, or a simple cucumber-yogurt side goes well with salmon and potatoes. The potatoes already make the meal substantial, so another starchy side is usually unnecessary; lemon wedges add freshness.
How can you tell when salmon with potatoes is cooked?
Salmon with potatoes is ready when the potatoes are tender and the salmon turns opaque and flakes easily with a fork. For a temperature check, the thickest part of the salmon should reach 63°C (145°F).
Can you use frozen salmon for salmon with potatoes?
Yes, thaw frozen salmon in the refrigerator before cooking it with potatoes. Pat it dry so it browns better, and add it to the tray only when the potatoes are nearly tender; cooking it from frozen can make timing uneven.
How long does leftover salmon with potatoes keep in the fridge?
Leftover salmon with potatoes keeps for about three to four days in a refrigerator at 4°C (40°F) or colder. Refrigerate it promptly in a covered container, and reheat only the portion you plan to eat.
Is salmon with potatoes a healthy meal?
Yes, salmon with potatoes combines protein and omega-3 fats from salmon with the carbohydrates in potatoes. Roasting with a moderate amount of oil and adding vegetables makes it a balanced, satisfying meal.
Can you meal-prep salmon with potatoes?
Yes, salmon with potatoes can be prepared ahead and portioned for a few meals. Refrigerate it promptly in sealed containers; reheat gently, because salmon dries out more easily than the potatoes. For the best texture, store salad or fresh toppings separately.
Salmon with potatoes Vitamins & Minerals
Vitamins
B12
6.5µg · 271% DV
B6
1.3mg · 76% DV
Vitamin D
15.25µg · 76% DV
B3
12mg · 75% DV
Minerals
Selenium
60µg · 109% DV
Phosphorus
463mg · 66% DV
Iodine
60µg · 40% DV
Potassium ⭐
1050mg · 31% DV
Sodium
170mg · 7% DV
Salmon with potatoes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with potatoes
To burn the 428 calories in 1 serving (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 with potatoes?
Salmon with potatoes pairs salmon fillets with potatoes, usually roasted or baked together with oil and seasonings. It is a straightforward home-cooked main rather than a dish tied to one particular region; the ingredients and seasoning vary from kitchen to kitchen. The potatoes may be started first so they have time to turn tender and golden, with the salmon added later to keep it moist.
Serve it warm with a crisp salad, steamed greens or a spoonful of yoghurt-based sauce. The salmon is soft and rich, while the potatoes bring a mild, starchy contrast. It makes a balanced, protein- and omega-3-rich meal, with 13.4 g of protein per 100 g. For a lighter plate, use a modest amount of oil and add more vegetables alongside.
How Nutritious Is Salmon with potatoes?
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 potatoes 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 potatoes Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with potatoes 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
— Not suitable
Low FODMAP
— Not suitable
Salmon with potatoes Fat Profile
SATURATED
3.75g
MONOUNSATURATED
7g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.