Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Smoked Salmon Salad Calories
Rich in protein and omega-3, light and flavorful with fresh vegetables.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Smoked Salmon Salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 4.5 g of carbs, 16.5 g of protein, 10.5 g of fat and 2.3 g of fiber. Its 3.8 µg of B12 covers 156% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Smoked Salmon Salad Nutrition Facts
Selected: 1 serving (medium) · 150 g
180
KCAL / 150G
Carbs
4.5g
· 2% DV
Protein
16.5g
· 33% DV
Fat
10.5g
· 13% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 37% · Fat 53%
Smoked Salmon Salad nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0 g | |
| Sodium | 975 mg | 42% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 2.3 g | 8% |
| Protein | 16.5 g | 33% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Smoked Salmon Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 100 g | 120 kcal |
| 1 cup (medium) | 120 g | 144 kcal |
| 1 pack (medium) | 180 g | 216 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (jumbo) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Smoked Salmon Salad
How do you make Smoked Salmon Salad?
Make Smoked Salmon Salad by layering smoked salmon over washed, dried greens, then adding vegetables such as cucumber, avocado, or red onion. Finish with lemon juice and olive oil just before serving so the leaves stay crisp and the salmon's flavor comes through.
What dressing goes best with Smoked Salmon Salad?
A lemon-and-olive-oil dressing is a classic choice for Smoked Salmon Salad because its acidity balances the salmon's smoky, savory taste. Dill, capers, or a little Dijon mustard add flavor; taste before adding salt, since smoked salmon is often salty.
Is the salmon in Smoked Salmon Salad cooked?
Not always: cold-smoked salmon is cured and smoked but is not cooked like baked or grilled fish. Hot-smoked salmon is cooked and flakes easily. Check which type you have, and keep either kind refrigerated according to its package directions.
Can you eat Smoked Salmon Salad during pregnancy?
Cold-smoked salmon can carry listeria, so Smoked Salmon Salad made with it may not be considered safe during pregnancy. Choose thoroughly cooked salmon instead, and follow your local pregnancy food-safety guidance or ask your healthcare professional for advice.
Can you make Smoked Salmon Salad ahead of time?
You can prep Smoked Salmon Salad ingredients ahead, but keep the greens, salmon, and dressing separate in the refrigerator. Combine them shortly before serving; dressing the leaves early makes them wilt, while keeping the salmon chilled helps maintain food safety.
How long does Smoked Salmon Salad last in the fridge?
Store leftover Smoked Salmon Salad covered in the refrigerator and eat it within a day for the best texture. The greens soften quickly once dressed, and salad left at room temperature for an extended period should be discarded.
What can you serve with Smoked Salmon Salad?
Serve Smoked Salmon Salad with crusty bread, boiled potatoes, or a bowl of soup for a more filling meal. The salad also works well as a brunch dish with eggs, while lemon wedges and fresh dill complement the smoked fish.
Can you use hot-smoked salmon in Smoked Salmon Salad?
Yes, hot-smoked salmon works well in Smoked Salmon Salad and gives it a firmer, flakier texture than thinly sliced cold-smoked salmon. Break it into bite-sized pieces and add it shortly before serving so it doesn't overpower the greens.
Can you freeze Smoked Salmon Salad?
No, freezing assembled Smoked Salmon Salad is not recommended. The vegetables and leaves turn watery and limp after thawing, and the salmon's texture can suffer. If needed, freeze or refrigerate leftover salmon separately according to its package instructions.
What greens go well in Smoked Salmon Salad?
Peppery arugula, tender spinach, and crisp lettuce all pair well with Smoked Salmon Salad. Arugula adds a sharp contrast to the smoky fish, while milder leaves let the salmon stand out; dry the greens thoroughly before adding dressing.
Smoked Salmon Salad Vitamins & Minerals
Vitamins
B12
3.75µg · 156% DV
Vitamin D
7.5µg · 38% DV
Vitamin K
45µg · 38% DV
B6
0.38mg · 22% DV
Minerals
Selenium
27µg · 49% DV
Sodium
975mg · 42% DV
Phosphorus
165mg · 24% DV
Iodine
30µg · 20% DV
Potassium ⭐
480mg · 14% DV
Smoked Salmon Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Salmon Salad
To burn the 180 calories in 1 serving (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 Smoked Salmon Salad?
Smoked salmon salad combines slices of smoked salmon with leafy greens and fresh vegetables, usually finished with a lemony or olive-oil dressing. Smoked salmon is popular in dishes across northern Europe and beyond, so the exact mix varies: cucumber, tomato, capers or herbs are common additions.
Its smoky, gently salty fish pairs well with crisp, mild vegetables. Serve it as a light lunch, a starter, or with bread for a more filling meal; it also fits easily into a brunch spread. The salmon makes the salad a protein-rich choice and provides omega-3 fats, while the vegetables keep it fresh and light. For a less rich dressing, use lemon juice and a little olive oil rather than a creamy sauce.
How Nutritious Is Smoked Salmon Salad?
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 Smoked Salmon Salad 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 Smoked Salmon Salad Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Salmon Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Smoked Salmon Salad Fat Profile
SATURATED
2.25g
MONOUNSATURATED
3.75g
POLYUNSATURATED
2.4g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Smoked Salmon Salad
Foods Similar to Smoked Salmon Salad
Have another question about Smoked Salmon Salad?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.