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Whole wheat pasta with salmon Calories
Balanced whole-grain meal with protein and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat pasta with salmon (250 g) has 375 calories. That works out to 150 calories per 100 g. It contains 49 g of carbs, 25.5 g of protein, 9.5 g of fat and 6.5 g of fiber. Its 4.3 µg of B12 covers 177% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole wheat pasta with salmon Nutrition Facts
Selected: 1 serving (medium) · 250 g
375
KCAL / 250G
Carbs
49g
· 18% DV
Protein
25.5g
· 51% DV
Fat
9.5g
· 12% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 27% · Fat 22%
Whole wheat pasta with salmon nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 375 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 49 g | 18% |
| Fiber | 6.5 g | 23% |
| Protein | 25.5 g | 51% |
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 Whole wheat pasta with salmon?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 375 kcal |
| 100 g | 100 g | 150 kcal |
| 1 cup (small) | 140 g | 210 kcal |
| 1 serving (small) | 180 g | 270 kcal |
| 1 cup (medium) | 200 g | 300 kcal |
| 1.5 cup (large) | 300 g | 450 kcal |
| 1 pack (medium) | 300 g | 450 kcal |
| 1 serving (large) | 350 g | 525 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Whole wheat pasta with salmon
How do you make whole wheat pasta with salmon?
Cook the whole wheat pasta and prepare the salmon separately, then toss them together with a sauce. Sear fresh salmon until just cooked, flake it into the pasta, and add lemon, olive oil, and a splash of pasta water to bring everything together.
What sauce goes best with whole wheat pasta with salmon?
A lemon-and-olive-oil sauce pairs especially well with whole wheat pasta with salmon. Garlic, lemon zest, and a little pasta water make a light coating that lets the fish come through; dill or parsley adds a fresh finish.
Can you use smoked salmon in whole wheat pasta with salmon?
Yes, smoked salmon works well in whole wheat pasta with salmon, but it is saltier and more strongly flavored than fresh salmon. Stir it in at the end rather than cooking it for long, and taste before adding extra salt.
How do you stop the salmon from drying out in whole wheat pasta with salmon?
Cook the salmon only until it is just done, then take it off the heat. Flake it into the pasta at the end and loosen the dish with sauce or reserved pasta water; prolonged cooking in the pan can make the fish dry.
Can you make whole wheat pasta with salmon without cream?
Yes, whole wheat pasta with salmon does not need cream. Olive oil, lemon, and a little pasta water create a lighter sauce that clings to the pasta, while garlic and fresh herbs add flavor without covering up the salmon.
Can whole wheat pasta with salmon be made ahead?
Yes, you can cook the pasta and salmon ahead, but store them promptly in separate covered containers in the refrigerator for the best texture. Combine them with the sauce shortly before serving, or reheat gently with a splash of water.
How long do leftovers of whole wheat pasta with salmon keep?
Leftover whole wheat pasta with salmon keeps in a covered container in the refrigerator for up to three to four days. Refrigerate it promptly after cooking and reheat until steaming hot; discard it if it has been left out for more than two hours.
Is whole wheat pasta with salmon a good meal for weight loss?
Whole wheat pasta with salmon can fit into a weight-loss meal because it combines filling whole grains with protein-rich fish. Keep the sauce moderate and serve a portion that suits your appetite, adding vegetables for volume and variety.
What vegetables go well with whole wheat pasta with salmon?
Spinach, peas, asparagus, and zucchini all work well with whole wheat pasta with salmon. Add quick-cooking vegetables near the end or cook firmer ones separately, so they keep some texture and do not overcook the fish.
Can you freeze whole wheat pasta with salmon?
Yes, whole wheat pasta with salmon can be frozen, although the pasta may soften and a cream-based sauce may separate after thawing. Freeze it in airtight portions, thaw it in the refrigerator, and reheat gently until hot throughout.
Whole wheat pasta with salmon Vitamins & Minerals
Vitamins
B12
4.25µg · 177% DV
B3
9.5mg · 59% DV
Vitamin D
10.5µg · 53% DV
B6
0.7mg · 41% DV
Minerals
Selenium
60µg · 109% DV
Manganese
1.55mg · 67% DV
Phosphorus
388mg · 55% DV
Copper
0.4mg · 44% DV
Potassium ⭐
513mg · 15% DV
Sodium
105mg · 5% DV
Whole wheat pasta with salmon Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat pasta with salmon
To burn the 375 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 Whole wheat pasta with salmon?
Whole wheat pasta with salmon brings together whole-grain pasta and cooked salmon in a flexible, modern main dish rather than a recipe tied to one region. The salmon may be pan-seared or flaked into the pasta, with a sauce based on olive oil, lemon, herbs or a little cream. It draws on familiar pasta traditions while working well with salmon in many cuisines.
Serve it warm for lunch or dinner, perhaps with a green salad or extra lemon. Whole wheat pasta contributes fibre, while salmon provides protein and omega-3 fats; a 100 g portion has 10.2 g of protein. For a lighter plate, use a modest amount of creamy sauce and add vegetables such as spinach, peas or tomatoes.
How Nutritious Is Whole wheat pasta with salmon?
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 Whole wheat pasta with salmon Processed?
NOVA 3
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 Whole wheat pasta with salmon Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat pasta with salmon 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
— Not suitable
Low FODMAP
— Not suitable
Whole wheat pasta with salmon Fat Profile
SATURATED
1.75g
MONOUNSATURATED
3.13g
POLYUNSATURATED
2.63g
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.