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Salmon with Pumpkin Sauce Calories
Rich in omega-3 and protein
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Salmon with Pumpkin Sauce (200 g) has 324 calories. That works out to 162 calories per 100 g. It contains 8.2 g of carbs, 34.4 g of protein, 17 g of fat and 2.2 g of fiber. Its 6.2 µg of B12 covers 258% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Salmon with Pumpkin Sauce Nutrition Facts
Selected: 1 serving (medium) · 200 g
324
KCAL / 200G
Carbs
8.2g
· 3% DV
Protein
34.4g
· 69% DV
Fat
17g
· 22% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 43% · Fat 47%
Salmon with Pumpkin Sauce nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 3.1 g | 16% |
| Trans fat | 0 g | |
| Sodium | 290 mg | 13% |
| Total carbohydrate | 8.2 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 34.4 g | 69% |
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 Pumpkin Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 324 kcal |
| 100 g | 100 g | 162 kcal |
| 1 piece (small) | 120 g | 194 kcal |
| 1 piece (medium) | 170 g | 275 kcal |
| 1 cup (diced) | 180 g | 292 kcal |
| 1 piece (large) | 250 g | 405 kcal |
| 1 serving (large) | 300 g | 486 kcal |
Calculated from 162 calories per 100 g.
Frequently Asked Questions About Salmon with Pumpkin Sauce
How do you make Salmon with Pumpkin Sauce?
Salmon with Pumpkin Sauce is made by cooking salmon fillets and serving them with a smooth sauce of cooked pumpkin. Roast or steam the pumpkin, blend it with olive oil or cream and seasoning, then spoon it over the cooked fish.
What should you serve with Salmon with Pumpkin Sauce?
Serve Salmon with Pumpkin Sauce with a crisp green salad, roasted vegetables, or plain rice. The pumpkin sauce is naturally sweet and creamy, so something fresh and slightly acidic, such as lemon-dressed greens, balances the plate.
Is Salmon with Pumpkin Sauce better baked or pan-fried?
Either method works. Baking is convenient if you want the salmon and sauce flavors to come together gently, while pan-frying gives the fish a browned surface. For the latter, cook the sauce separately and add it just before serving.
How do you make pumpkin sauce for salmon?
Blend cooked pumpkin with olive oil or cream, salt, and black pepper until smooth. A little lemon juice brightens the sweetness, while garlic adds savory flavor. Thin the sauce with water or milk if it is too thick to spoon over the salmon.
Can you use canned pumpkin for Salmon with Pumpkin Sauce?
Yes, plain canned pumpkin works for Salmon with Pumpkin Sauce and saves preparation time. Use unsweetened pumpkin purée, not pumpkin pie filling, which contains added sugar and spices that can overpower the fish.
Can you make Salmon with Pumpkin Sauce with frozen salmon?
Yes, frozen salmon works well once thawed in the refrigerator. Pat it dry before cooking so it browns instead of steaming, and check that it is cooked through before adding the pumpkin sauce.
Can Salmon with Pumpkin Sauce be made without cream?
Yes, the sauce does not need cream. Blend cooked pumpkin with olive oil, lemon juice, and a splash of water or stock for a smooth, dairy-free sauce that still coats the salmon.
How long does leftover Salmon with Pumpkin Sauce keep?
Store leftover Salmon with Pumpkin Sauce in a covered container in the refrigerator and eat it within 3 days. Reheat only the portion you plan to serve, gently, to avoid drying out the salmon.
Can you prepare Salmon with Pumpkin Sauce ahead of time?
Yes, you can make the pumpkin sauce ahead and refrigerate it, then cook the salmon close to serving time. Warm the sauce gently; stir in a little water if it thickens while chilled.
What herbs and seasonings go well with Salmon with Pumpkin Sauce?
Black pepper, garlic, thyme, and a small pinch of chili work well with Salmon with Pumpkin Sauce. Finish with lemon juice or fresh parsley to contrast with the pumpkin’s mild sweetness without covering the salmon’s flavor.
Salmon with Pumpkin Sauce Vitamins & Minerals
Vitamins
B12
6.2µg · 258% DV
Vitamin D
18.2µg · 91% DV
B3
13.8mg · 86% DV
B6
0.98mg · 58% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
410mg · 59% DV
Iodine
56µg · 37% DV
Potassium ⭐
700mg · 21% DV
Sodium
290mg · 13% DV
Salmon with Pumpkin Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salmon with Pumpkin Sauce
To burn the 324 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 Pumpkin Sauce?
Salmon with Pumpkin Sauce pairs salmon with a sauce made from pumpkin. It is better understood as a contemporary home-style combination than as a dish with one established regional origin. The pumpkin brings a gentle sweetness and soft texture that complement salmon’s rich, savory flavour; the sauce may be smooth or slightly rustic depending on how it is prepared. Serve it warm as a main course, with greens, roasted vegetables or a simple grain on the side. Salmon makes the dish a source of protein and omega-3 fats, while pumpkin adds a vegetable element and some fibre. For a lighter version, let the pumpkin provide the sauce’s body and keep added cream and oil modest.
How Nutritious Is Salmon with Pumpkin 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 Pumpkin 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 Pumpkin Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Salmon with Pumpkin Sauce Good For?
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
Salmon with Pumpkin Sauce Fat Profile
SATURATED
3.1g
MONOUNSATURATED
5.3g
POLYUNSATURATED
4.1g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.