Calories in Salmon salad
Generic food Meals and Dishes
Salmon salad contains 213 kcal per 100 g. A typical serving of 1 cup (208 g) provides about 443 kcal.
Roughly 74% of its calories come from fat, with 21% from protein and 5% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in seafood mixed dishes on FoodFactly, where the median is 135 kcal per 100 g across 96 foods.
100 g provides 99% of the Daily Value for Vitamin B12, 37% of the Daily Value for Vitamin D and 36% of the Daily Value for Vitamin K.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 213 kcal | |
| Total fat C | 17.4 g | 22% |
| Saturated fat C | 2.8 g | 14% |
| Cholesterol C | 38 mg | 13% |
| Sodium C | 507 mg | 22% |
| Total carbohydrates C | 2.7 g | 1% |
| Dietary fiber C | 0.4 g | 1% |
| Total sugars C | 2 g | |
| Protein C | 10.8 g | 22% |
| Vitamin A C | 20 µg | 2% |
| Vitamin C C | 0.7 mg | 0.8% |
| Vitamin D C | 7.4 µg | 37% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 43 µg | 36% |
| Thiamin (B1) C | 0.019 mg | 2% |
| Riboflavin (B2) C | 0.12 mg | 9% |
| Niacin (B3) C | 3.6 mg | 22% |
| Vitamin B6 C | 0.17 mg | 10% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 C | 2.4 µg | 99% |
| Choline C | 55.1 mg | 10% |
| Calcium C | 126 mg | 10% |
| Iron C | 0.43 mg | 2% |
| Magnesium C | 19 mg | 5% |
| Phosphorus C | 189 mg | 15% |
| Potassium C | 245 mg | 5% |
| Zinc C | 0.46 mg | 4% |
| Copper C | 0.045 mg | 5% |
| Selenium C | 18.2 µg | 33% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 21%
- Carbohydrates 5%
- Fat 74%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.8 gin the top quarter of seafood mixed dishes (median 9.4 g)
- Fiber0.4 gin the lowest quarter of seafood mixed dishes (median 0.7 g)
- Sugars2 gin the top quarter of seafood mixed dishes (median 1.4 g)
- Fat17.4 gin the top quarter of seafood mixed dishes (median 5.4 g)
- Saturated fat2.8 gin the top quarter of seafood mixed dishes (median 1.3 g)
- Sodium507 mgin the top quarter of seafood mixed dishes (median 336 mg)
- Protein per 100 kcal5.1 gprotein density, useful for comparing foods with different calorie levels
- Water67.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4 g |
|---|---|
| Polyunsaturated fat C | 9.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.17 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.36 g |
| Linoleic acid (omega-6, 18:2) C | 7.7 g |
| SFA 4:0 C | 0.002 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0.001 g |
| SFA 10:0 C | 0.004 g |
| SFA 12:0 C | 0.002 g |
| SFA 14:0 C | 0.11 g |
| SFA 16:0 C | 1.8 g |
| SFA 18:0 C | 0.66 g |
| MUFA 18:1 C | 3.5 g |
| PUFA 18:3 C | 1.1 g |
| PUFA 20:4 C | 0.021 g |
| MUFA 16:1 C | 0.094 g |
| PUFA 18:4 C | 0.076 g |
| MUFA 20:1 C | 0.28 g |
| MUFA 22:1 C | 0.038 g |
| PUFA 22:5 n-3 (DPA) C | 0.046 g |
Carotenoids (6)
| Beta-carotene C | 87 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 78 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 7 µg |
| Cryptoxanthin, beta C | 17 µg |
Other components (8)
| Water C | 67.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 17 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tuna salad with cheese | 214 | 11.3 g | 2.9 g | 17.6 g |
| Tuna salad, made with mayonnaise | 194 | 10.1 g | 2.9 g | 15.8 g |
| Shrimp salad | 196 | 10.7 g | 1.3 g | 16.2 g |
| Livers, chicken, chopped, with eggs and onion | 226 | 12.9 g | 2.9 g | 17.7 g |
| Tuna salad with egg | 190 | 10.3 g | 2.7 g | 15.4 g |
| Seafood salad | 190 | 10.1 g | 1.3 g | 15.8 g |
| Ham or pork salad | 230 | 13.3 g | 2.8 g | 18.1 g |
| Crab salad | 188 | 9.4 g | 1.3 g | 15.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in salmon salad?
100 g of salmon salad has 213 kcal. 1 cup (208 g): about 443 kcal.
Is salmon salad high in protein?
Salmon salad contains 10.8 g of protein per 100 g (22% of the 50 g Daily Value), or 22.5 g in 1 cup (208 g). About 21% of its calories come from protein. Compared with other seafood mixed dishes, that is among the highest quarter (median 9.4 g).
How many carbs are in salmon salad?
Salmon salad has 2.7 g of total carbohydrates per 100 g, including 0.4 g of fiber and 2 g of sugars.
How much fat is in salmon salad?
Salmon salad contains 17.4 g of fat per 100 g, of which 2.8 g is saturated (14% of the Daily Value).
What vitamins and minerals does salmon salad contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (99% DV), Vitamin D (37% DV), Vitamin K (36% DV), selenium (33% DV) and Niacin (B3) (22% DV). The full list is in the vitamins and minerals table above.
How much sodium is in salmon salad?
100 g contains 507 mg of sodium, 22% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706826. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.