1 serving (medium) of Salmon salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 6 g of carbs, 19.5 g of protein, 9 g of fat and 2.1 g of fiber. Its 3.2 µg of B12 covers 131% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Salmon salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 1% DV

Protein

13g

· 26% DV

Fat

· 8% DV

Fiber

1.4g

· 5% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 13% · Protein 43% · Fat 44%

Salmon salad Vitamins & Minerals

Vitamins

B12

2.1µg · 88% DV

Vitamin D

5µg · 25% DV

2.5mg · 16% DV

0.8mg · 16% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

110mg · 16% DV

Zinc

1mg · 9% DV

Sodium

180mg · 8% DV

How Nutritious Is Salmon salad?

Nutrient density

Very high

85/ 100

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

55/ 100

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.

Salmon salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Salmon salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Salmon salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Salmon salad 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 salad Fat Profile

SATURATED

1.2g

MONOUNSATURATED

2.2g

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Salmon salad

🥗🐟vs🐟

Salmon salad vs Salmon Fillet86 kcal fewer per 100 g

→🥗🐟vs🐟

Salmon salad vs Canned Tuna4 kcal more per 100 g

→🥗🐟vs🐟

Salmon salad vs Fish10 kcal more per 100 g

→🥗🐟vs🐟

Salmon salad vs Tuna12 kcal fewer per 100 g

→

Foods Similar to Salmon salad

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Salmon salad

Can salmon salad be made ahead of time?

Yes, especially if you keep the dressing separate until serving. Store it covered in the refrigerator so the greens stay as crisp as possible.

Can you freeze salmon salad?

Freezing a fully assembled salad is not recommended because greens, cucumber, and dressing become watery after thawing. Freeze cooked salmon separately, then build the salad with fresh ingredients later.

How do you keep salmon from drying out in a salad?

Avoid overcooking it; remove the salmon from the heat when it flakes easily. Let it cool briefly before gently breaking it into pieces for the salad.

What dressings go well with salmon salad?

Lemon and olive oil, yogurt-dill dressing, or a light mustard vinaigrette work particularly well. Very sweet or heavy creamy dressings can overpower the salmon.

What can you serve with salmon salad?

For a more substantial meal, pair it with whole-grain bread, boiled potatoes, or legumes. For a lighter plate, add fresh vegetables, avocado, herbs, and lemon.

Is salmon salad good after a workout?

It can be a useful post-workout meal because salmon provides protein. After long or intense training, adding a carbohydrate food such as potatoes, grains, or fruit may better support recovery needs.

Is salmon salad too heavy to eat at night?

It is often a comfortable evening meal when made with plenty of vegetables and a light dressing. People prone to reflux may prefer to limit very rich, spicy, or acidic dressings late in the day.

Can canned salmon be used in salmon salad?

Yes, canned salmon is a convenient option. Drain it well and check the label, as sodium levels and the presence of skin or bones vary by product.

Is salmon salad safe for someone with a fish allergy?

No. Salmon is a fish allergen, so people with a fish allergy should avoid it and take cross-contact seriously when food is prepared in a shared kitchen.

How can you reduce the fishy smell in salmon salad?

Use fresh salmon and avoid sealing it in a container while it is still hot. Lemon, dill, parsley, capers, and spring onions can also balance the aroma.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026