Sandwich with salmon

Lunch

Item Rating: 71/100

1 serving (200 grams) contains 350 calories, 25.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		705.9 mg	30%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		29.4 g	58%
Vitamin D		235.3 mcg	1176%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
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

🍯 Low sugar

Source of Calories

Fat: 158 cal (38.0%)

Protein: 117 cal (28.2%)

Carbs: 141 cal (33.8%)

About Sandwich with salmon

The sandwich with salmon is a versatile dish commonly associated with Western and Nordic cuisines, where salmon is a dietary staple. It typically includes a layer of cooked or smoked salmon placed between slices of whole-grain, rye, or sourdough bread, accompanied by condiments like cream cheese, lettuce, cucumbers, or onions. Salmon is a nutrient-dense fish, rich in omega-3 fatty acids, high-quality protein, B vitamins, and selenium. A typical salmon sandwich provides a balanced combination of macronutrients, including healthy fats (unsaturated), moderate carbohydrates, and ample protein, alongside significant micronutrients like vitamin D and iodine. This makes it not only a flavorful option but also a nutritious choice capable of supporting various dietary goals.

Health Benefits

• Promotes heart health due to omega-3 fatty acids, which help reduce inflammation and support cardiovascular function.
• Boosts brain function and cognitive health with high levels of DHA (a type of omega-3) and B vitamins, particularly B12.
• Supports immune health and bone strength with selenium and vitamin D, both of which are abundant in salmon.
• Aids muscle growth and repair with high-quality protein, providing all nine essential amino acids.
• Contributes to skin and hair health through the presence of healthy fats like EPA and DHA, which also enhance cellular hydration.

Dietary Considerations

Allergens: Contains fish (salmon), gluten (if bread contains gluten), dairy (if cream cheese or similar condiments are used)

Suitable for: Pescatarian diets, mediterranean diets, low-carb diets (if using low-carb bread)

Not suitable for: Vegan diets, vegetarian diets (if excluding fish), gluten-free diets (if using regular bread)

Selection and Storage

Keep the salmon refrigerated at 32-40°F (0-4°C) and use airtight containers to maintain freshness. Assemble the sandwich just before consumption to prevent sogginess, or store ingredients separately.

Common Questions About Sandwich with salmon Nutrition

Is a sandwich with salmon high in protein?

Yes, a sandwich with salmon is high in protein. A 3-ounce serving of cooked salmon typically provides about 22 grams of protein, making it an excellent source of this macronutrient. The total protein content of the sandwich will also depend on the type and amount of bread and additional ingredients used.

Can I eat a salmon sandwich on a keto or low-carb diet?

Whether a salmon sandwich fits into a keto or low-carb diet depends largely on the type of bread used. Most traditional breads are high in carbs and would not be keto-friendly. You can opt for low-carb or almond flour-based bread alternatives to make it suitable for such diets.

What are the health benefits of eating a sandwich with salmon?

A sandwich with salmon provides omega-3 fatty acids, which support heart and brain health. Salmon is also rich in vitamin B12, selenium, and vitamin D. However, depending on the bread and toppings, the sandwich could contain significant sodium, so choose ingredients carefully to maintain a balanced meal.

What is the recommended portion size for a salmon sandwich?

A reasonable portion size for a salmon sandwich would include approximately 3-4 ounces of cooked salmon and 2 slices of whole-grain bread or a similar alternative. This provides a balanced amount of protein, carbs, and healthy fats for a single meal or snack.

How does a salmon sandwich compare to a tuna sandwich?

A salmon sandwich is generally higher in omega-3 fatty acids compared to a tuna sandwich, offering more heart-healthy fats. Tuna, on the other hand, tends to be slightly lower in calories and fat. Both are good protein sources, but salmon has the added benefit of higher vitamin D and selenium content.

Data Sources & Scientific References