1 serving (200 grams) contains 250 calories, 20.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 22% | |
| Saturated Fat | 3.5 g | 17% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 11.8 g | 4% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 23.5 g | 47% | |
| Vitamin D | 235.3 mcg | 1176% | |
| Calcium | 58.8 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 470.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Salad with smoked salmon
Salad with smoked salmon is a nutrient-dense dish combining fresh vegetables, greens, and smoked salmon. Originating from European cuisines, particularly Scandinavian and Mediterranean traditions, this meal is now popular worldwide for its fresh, savory flavors and health benefits. Smoked salmon is high in omega-3 fatty acids, protein, and vitamin D, while the accompanying vegetables provide fiber, vitamins A and C, and antioxidants. A balanced serving typically contains a mix of macronutrients, including healthy fats, moderate protein, and low carbohydrates, making it a versatile option for various dietary preferences.
Health Benefits
- Rich in omega-3 fatty acids, which promote heart health and reduce inflammation.
- High in vitamin D, supporting bone health and immune function.
- Contains lean protein essential for muscle maintenance and repair.
- Vegetables provide fiber, aiding digestion and supporting a healthy gut microbiome.
- Includes antioxidants that help combat oxidative stress and protect cells.
Dietary Considerations
Selection and Storage
Store smoked salmon in an airtight container in the refrigerator and consume within 3-4 days. Keep fresh greens refrigerated in a sealed container or bag to retain crispness.
Common Questions About Salad with smoked salmon Nutrition
Is salad with smoked salmon high in protein?
Yes, salad with smoked salmon is high in protein. Smoked salmon provides about 18-20 grams of protein per 3-ounce serving, making it an excellent protein source. Combined with vegetable toppings, it provides a balanced mix of macronutrients.
Can I eat salad with smoked salmon on a keto diet?
Yes, salad with smoked salmon is keto-friendly as it is low in carbohydrates and high in protein and healthy fats. To keep it fully keto, ensure the salad dressing is made with low-carb ingredients, such as olive oil or vinegar, and avoid high-carb toppings like croutons.
What are the health benefits of eating salad with smoked salmon?
Salad with smoked salmon is rich in omega-3 fatty acids, which support heart and brain health. It also contains essential nutrients like vitamin D and B vitamins from the salmon, as well as fiber, antioxidants, and vitamins (like vitamin C and K) from the vegetables, creating a nutrient-dense meal.
What is a recommended portion size for salad with smoked salmon?
A healthy portion size for a salad with smoked salmon is approximately 2-3 ounces of smoked salmon paired with 2-3 cups of mixed greens and vegetables. This ensures a balanced meal with around 300-400 calories, depending on the dressing and additional toppings used.
How does salad with smoked salmon compare to salad with grilled chicken?
Salad with smoked salmon typically contains more omega-3 fatty acids and sodium than salad with grilled chicken, which is lower in sodium and provides lean protein. Both are excellent sources of protein, but salmon offers more heart-healthy fats, while chicken is lower in calories.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
