Stewed salmon, Puerto Rican style: Nutrition Facts
Generic food Cooked Meals and Dishes
Stewed salmon, Puerto Rican style contains 146 kcal per 100 g. A typical serving of 1 cup (212 g) provides about 310 kcal.
Roughly 44% of its calories come from fat, with 33% from protein and 23% from carbohydrates (estimated with general energy factors).
That is close to the median for seafood mixed dishes on FoodFactly (135 kcal per 100 g).
100 g provides 97% of the Daily Value for Vitamin B12, 38% of the Daily Value for Vitamin D and 34% of the Daily Value for selenium.
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 | 146 kcal | |
| Total fat C | 7 g | 9% |
| Saturated fat C | 1.1 g | 5% |
| Cholesterol C | 31 mg | 10% |
| Sodium C | 448 mg | 19% |
| Total carbohydrates C | 8.5 g | 3% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 1.3 g | |
| Protein C | 12 g | 24% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 7.2 mg | 8% |
| Vitamin D C | 7.6 µg | 38% |
| Vitamin E C | 1.4 mg | 9% |
| Vitamin K C | 4.8 µg | 4% |
| Thiamin (B1) C | 0.043 mg | 4% |
| Riboflavin (B2) C | 0.12 mg | 10% |
| Niacin (B3) C | 4 mg | 25% |
| Vitamin B6 C | 0.28 mg | 16% |
| Folate (B9) C | 15 µg | 4% |
| Vitamin B12 C | 2.3 µg | 97% |
| Choline C | 56 mg | 10% |
| Calcium C | 131 mg | 10% |
| Iron C | 0.84 mg | 5% |
| Magnesium C | 29 mg | 7% |
| Phosphorus C | 215 mg | 17% |
| Potassium C | 401 mg | 9% |
| Zinc C | 0.58 mg | 5% |
| Copper C | 0.11 mg | 12% |
| Selenium C | 18.8 µg | 34% |
% 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 33%
- Carbohydrates 23%
- Fat 44%
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
- Protein12 gin the top quarter of seafood mixed dishes (median 9.4 g)
- Fiber1.3 gin the top quarter of seafood mixed dishes (median 0.7 g)
- Sugars1.3 gbelow the median for seafood mixed dishes (median 1.4 g)
- Fat7 gabove the median for seafood mixed dishes (median 5.4 g)
- Saturated fat1.1 gbelow the median for seafood mixed dishes (median 1.3 g)
- Sodium448 mgabove the median for seafood mixed dishes (median 336 mg)
- Protein per 100 kcal8.2 gprotein density, useful for comparing foods with different calorie levels
- Water70.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.7 g |
|---|---|
| Polyunsaturated fat C | 2.2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.18 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.37 g |
| Linoleic acid (omega-6, 18:2) C | 1.3 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 | 0.005 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0.1 g |
| SFA 16:0 C | 0.71 g |
| SFA 18:0 C | 0.17 g |
| MUFA 18:1 C | 2.3 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0.012 g |
| MUFA 16:1 C | 0.098 g |
| PUFA 18:4 C | 0.08 g |
| MUFA 20:1 C | 0.27 g |
| MUFA 22:1 C | 0.03 g |
| PUFA 22:5 n-3 (DPA) C | 0.048 g |
Carotenoids (6)
| Beta-carotene C | 34 µg |
|---|---|
| Lycopene C | 1,580 µg |
| Lutein + zeaxanthin C | 29 µg |
| Retinol C | 9 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 70.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 15 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 |
|---|---|---|---|---|
| Chicken, fried, with potatoes, vegetable, frozen meal Cooked | 157 | 10.3 g | 10.6 g | 8.1 g |
| Stewed, seasoned, ground beef with potatoes, Mexican style Cooked | 137 | 10.4 g | 5.6 g | 7.9 g |
| Stewed, seasoned, ground beef and pork with potatoes, Mexican style Cooked | 143 | 12.8 g | 4.2 g | 8 g |
| Stewed chicken with tomato-based sauce, Mexican style Cooked | 120 | 12 g | 2.5 g | 7.1 g |
| Stewed pig's feet, Puerto Rican style Cooked | 136 | 10 g | 4.1 g | 8.7 g |
| Lobster with bread stuffing, baked Cooked | 177 | 15 g | 9.8 g | 8.3 g |
| Stir fried beef and vegetables in soy sauce Cooked | 102 | 10.7 g | 4.4 g | 4.8 g |
| Fried fish with sauce, Puerto Rican style Cooked | 155 | 11.8 g | 3.4 g | 10.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked stewed salmon?
100 g of cooked stewed salmon has 146 kcal. 1 cup (212 g): about 310 kcal.
Is cooked stewed salmon high in protein?
Cooked stewed salmon contains 12 g of protein per 100 g (24% of the 50 g Daily Value), or 25.4 g in 1 cup (212 g). About 33% 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 cooked stewed salmon?
Cooked stewed salmon has 8.5 g of total carbohydrates per 100 g, including 1.3 g of fiber and 1.3 g of sugars.
How much fat is in cooked stewed salmon?
Cooked stewed salmon contains 7 g of fat per 100 g, of which 1.1 g is saturated (5% of the Daily Value).
What vitamins and minerals does cooked stewed salmon contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (97% DV), Vitamin D (38% DV), selenium (34% DV), Niacin (B3) (25% DV) and phosphorus (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked stewed salmon?
100 g contains 448 mg of sodium, 19% 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 2706578. 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.