Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole-wheat salmon sandwich Calories
Source of protein and omega-3
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole-wheat salmon sandwich (170 g) has 340 calories. That works out to 200 calories per 100 g. It contains 34.7 g of carbs, 23.5 g of protein, 12.1 g of fat and 5.4 g of fiber. Its 2.8 µg of B12 covers 117% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole-wheat salmon sandwich Nutrition Facts
Selected: 1 serving (medium) · 170 g
340
KCAL / 170G
Carbs
34.7g
· 13% DV
Protein
23.5g
· 47% DV
Fat
12.1g
· 16% DV
Fiber
5.4g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 41% · Protein 28% · Fat 31%
Whole-wheat salmon sandwich nutrition facts table · 1 serving (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 340 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 663 mg | 29% |
| Total carbohydrate | 34.7 g | 13% |
| Fiber | 5.4 g | 19% |
| Protein | 23.5 g | 47% |
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 Whole-wheat salmon sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 170 g | 340 kcal |
| 1 piece (half) | 90 g | 180 kcal |
| 100 g | 100 g | 200 kcal |
| 1 serving (small) | 130 g | 260 kcal |
| 1 piece (whole) | 180 g | 360 kcal |
| 2 piece (double) | 180 g | 360 kcal |
| 1 pack (medium) | 200 g | 400 kcal |
| 1 serving (large) | 230 g | 460 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Whole-wheat salmon sandwich
How do you make a whole-wheat salmon sandwich?
Make a whole-wheat salmon sandwich by layering cooked or smoked salmon with vegetables and a spread between slices of whole-wheat bread. Lettuce, cucumber, and dill work well. Keep wet ingredients and dressing light so the bread does not turn soggy.
What goes well with a whole-wheat salmon sandwich?
A whole-wheat salmon sandwich pairs well with a green salad, vegetable soup, or roasted vegetables. For a lighter meal, choose a salad or broth-based soup; crisps or fries are optional rather than necessary.
What sauce is best for a whole-wheat salmon sandwich?
A lemon-and-dill yogurt sauce is a fresh choice for a whole-wheat salmon sandwich. Mustard or a thin layer of cream cheese also works. Use a modest amount, especially with smoked salmon, which is already salty.
Can you use canned salmon in a whole-wheat salmon sandwich?
Yes, canned salmon works in a whole-wheat salmon sandwich. Drain it well and flake it with a fork, then add lemon, herbs, and crunchy vegetables. Check carefully for any bones, even if the can says they are edible.
Is a whole-wheat salmon sandwich better with smoked or cooked salmon?
Either smoked or cooked salmon works in a whole-wheat salmon sandwich. Smoked salmon brings a saltier, more intense flavor, while cooked salmon has a milder taste; cool cooked salmon before assembling the sandwich.
How do you keep a whole-wheat salmon sandwich from getting soggy?
Keep a whole-wheat salmon sandwich from getting soggy by drying washed vegetables, draining salmon well, and spreading a thin layer of sauce. If packing it ahead, carry the dressing separately and add it just before eating.
Can you meal-prep whole-wheat salmon sandwiches?
You can prepare the components for whole-wheat salmon sandwiches ahead, but assemble them close to mealtime for better texture. Store the salmon and cut vegetables separately in the refrigerator, and add the spread shortly before serving.
Can a whole-wheat salmon sandwich be eaten cold?
Yes, a whole-wheat salmon sandwich is commonly eaten cold. Keep it refrigerated until serving, particularly when it contains cooked or smoked fish, and pack it with an ice pack if it will be carried for several hours.
Is a whole-wheat salmon sandwich a good lunch for weight loss?
A whole-wheat salmon sandwich can fit into a weight-loss eating plan as a filling lunch. Keep creamy sauces and cheese modest, add plenty of vegetables, and pair it with fruit or salad instead of automatically adding another rich side.
Can you toast a whole-wheat salmon sandwich?
Yes, you can toast a whole-wheat salmon sandwich, especially when it is filled with cooked salmon and vegetables that tolerate heat. For smoked salmon, a lightly toasted roll with the fish added afterward preserves its delicate texture.
Whole-wheat salmon sandwich Vitamins & Minerals
Vitamins
B12
2.81µg · 117% DV
B3
8.16mg · 51% DV
Vitamin D
8.67µg · 43% DV
B6
0.65mg · 38% DV
Minerals
Selenium
43µg · 78% DV
Manganese
1.22mg · 53% DV
Phosphorus
315mg · 45% DV
Copper
0.27mg · 30% DV
Sodium
663mg · 29% DV
Potassium ⭐
459mg · 14% DV
Whole-wheat salmon sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat salmon sandwich
To burn the 340 calories in 1 serving (medium) (170 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 salmon sandwich?
A Whole-wheat salmon sandwich layers salmon between slices of whole-grain bread, often with greens and a simple dressing or spread. The salmon may be grilled, baked or smoked, so the flavour can range from gently savoury to distinctly smoky. It is also an easy way to use leftover cooked salmon.
A convenient café lunch or quick meal, it is enjoyed in many places; a lightly toasted roll or sandwich bread gives a crisp contrast to the tender fish. Fresh leaves, cucumber or a squeeze of lemon complement the salmon without masking it. Salmon contributes protein and omega-3 fats, while whole-wheat bread adds fibre and makes the sandwich more filling. Pair it with a side salad or soup, and keep creamy spreads modest for a lighter meal.
How Nutritious Is Whole-wheat salmon sandwich?
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 salmon sandwich 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 salmon sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat salmon sandwich 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 salmon sandwich Fat Profile
SATURATED
2.13g
MONOUNSATURATED
4.34g
POLYUNSATURATED
3.83g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Compare Whole-wheat salmon sandwich
Foods Similar to Whole-wheat salmon sandwich
Have another question about Whole-wheat salmon sandwich?
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.