Salmon with sauce

Dinner

Item Rating: 69/100

1 serving (200 grams) contains 350 calories, 30.0 grams of protein, 20.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		23.5 g	30%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		82.4 mg	27%
Sodium		588.2 mg	25%
Total Carbohydrates		5.9 g	2%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		35.3 g	70%
Vitamin D		470.6 mcg	2353%
Calcium		23.5 mg	1%
Iron		1.2 mg	6%
Potassium		529.4 mg	11%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 211 cal (56.2%)

Protein: 141 cal (37.5%)

Carbs: 23 cal (6.3%)

About Salmon with sauce

Salmon with sauce is a versatile dish popular in many cuisines, including Scandinavian, Japanese, and Mediterranean. Salmon, a nutrient-dense oily fish, serves as the primary ingredient and is often paired with sauces such as dill cream, teriyaki glaze, or lemon butter for complementary flavors. Salmon is rich in omega-3 fatty acids, high-quality protein, and essential vitamins such as vitamin D and B12. A typical 100-gram serving of cooked salmon provides approximately 200 calories, 22 grams of protein, and 2.5 grams of omega-3 fats, making it a nutritious option for various diets.

Health Benefits

• Supports heart health with omega-3 fatty acids, which can help reduce inflammation and lower triglyceride levels.
• Promotes bone health through vitamin D, which aids calcium absorption and supports bone density.
• Boosts brain function with DHA, a type of omega-3 that is crucial for cognitive and neurological health.

Dietary Considerations

Allergens: Contains fish (salmon), dairy (if sauce contains butter or cream), soy (if soy-based sauce is used)

Suitable for: Pescatarian, low-carb, mediterranean

Not suitable for: Vegan, vegetarian (if avoiding fish), individuals with fish allergies

Selection and Storage

Store raw salmon in the refrigerator at 32°F (0°C) and consume within 1-2 days. Cooked salmon can be refrigerated for up to 3 days in an airtight container.

Common Questions About Salmon with sauce Nutrition

Is salmon with sauce high in protein?

Salmon is an excellent source of protein, providing approximately 22-25 grams of protein per 3.5-ounce (100-gram) serving of cooked salmon. However, the nutritional profile of salmon with sauce may vary depending on the type of sauce used; creamy sauces may add more calories and fat, while lighter options like lemon-dill sauce keep the calorie count lower.

Can I eat salmon with sauce on a keto diet?

Yes, salmon is highly compatible with a keto diet due to its low carbohydrate content and high fat profile, especially if sauces like garlic butter or cream-based keto-friendly sauces are used. However, avoid sauces containing added sugars or high-carb ingredients, which could impact ketosis.

What are the health benefits of eating salmon with sauce?

Salmon is rich in omega-3 fatty acids, supporting heart and brain health, and is also a great source of B vitamins like B12 and vitamin D. When paired with nutrient-dense sauces such as ones made from herbs or citrus, the dish can boost antioxidants and enhance nutrient absorption.

What is a recommended portion size for salmon with sauce?

A healthy portion size for salmon is typically 3-4 ounces (85-115 grams) of cooked salmon per serving. If paired with sauce, ensure the sauce is used sparingly (2-3 tablespoons) to manage calorie and fat intake, especially if the sauce is cream-based.

How does salmon with sauce compare to grilled chicken breast with sauce?

Salmon generally contains more heart-healthy fats, especially omega-3 fatty acids, compared to grilled chicken breast, which is leaner but lower in fat. Both options are good protein sources, but salmon with sauce may be higher in calories, particularly if a rich sauce is used, while chicken breast with a light sauce tends to be lower in calories.

Data Sources & Scientific References