Pan-fried salmon with mashed potatoes and vegetables calories & nutrition
Pan-fried salmon with mashed potatoes and vegetables contains 516 calories per serving (26% of a 2,000 kcal daily diet), with 31g fat, 23g carbs, and 36g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-fried salmon with mashed potatoes and vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Salmon fillet | 150 g | 312 | 20 | 0 | 33 |
| Mashed potatoes | 100 g | 113 | 5 | 15 | 2 |
| Carrot strips | 40 g | 16 | 0 | 4 | 0 |
| Cucumber slices | 30 g | 5 | 0 | 1 | 0.2 |
| Red bell pepper strips | 30 g | 9 | 0 | 2 | 0.3 |
| Cream sauce | 20 ml | 61 | 6 | 1 | 0.8 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Salmon fillet · Mashed potatoes · Carrot strips · Cucumber slices · Red bell pepper strips · Cream sauce
How does Pan-fried salmon with mashed potatoes and vegetables compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air Fried Chicken and Potatoes | 455g | 590 | 48g | +74 kcal, more protein |
| Air fried chicken thighs with shredded beef, boiled potatoes and greek salad | 610g | 975 | 83g | +459 kcal, more protein |
| Air Fried Chicken Wings with Vegetable Fried Rice | 400g | 675 | 37g | +159 kcal, more protein |
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +181 kcal, more protein |
Frequently Asked Questions
Is Pan-fried salmon with mashed potatoes and vegetables healthy?
In moderation. Pan-fried salmon with mashed potatoes and vegetables is calorie-dense at 139 kcal/100 g. With 36g protein and 23g carbs, it provides good nutrition but watch portion sizes.
Is Pan-fried salmon with mashed potatoes and vegetables good for weight loss?
Yes. At 516 calories with 36g protein, Pan-fried salmon with mashed potatoes and vegetables keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Pan-fried salmon with mashed potatoes and vegetables?
One serving contains 36g of protein, which is about 36% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Pan-fried salmon with mashed potatoes and vegetables?
- Macro split: fat 54%, carbs 18%, protein 28%
- Energy density: 139 kcal/100 g (low)
- Top calorie contributors: Salmon fillet, Mashed potatoes, Cream sauce
How long does it take to burn off Pan-fried salmon with mashed potatoes and vegetables?
- Jogging: ~59 min
- Cycling: ~68 min
- Walking: ~126 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-fried salmon with mashed potatoes and vegetables?
- kcal: 26% of daily intake
- Fat: 44% of daily intake
- Carb: 12% of daily intake
- Protein: 36% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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