Pan-seared Salmon with White Rice and Steamed Vegetables calories & nutrition
Pan-seared Salmon with White Rice and Steamed Vegetables contains 675 calories per serving (34% of a 2,000 kcal daily diet), with 31g fat, 60g carbs, and 40g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Pan-seared Salmon with White Rice and Steamed Vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Pan-seared Salmon | 150 g | 312 | 20 | 0 | 33 |
| White Rice | 160 g | 208 | 0.4 | 45 | 4.2 |
| Steamed Squash | 60 g | 26 | 0.1 | 6.5 | 0.8 |
| Steamed Broccoli | 40 g | 14 | 0.2 | 2.8 | 1.1 |
| Steamed Carrots | 30 g | 12 | 0.1 | 2.8 | 0.3 |
| Brussels Sprouts | 30 g | 13 | 0.1 | 2.7 | 1 |
| Cooking Oil (for salmon) | 10 ml | 90 | 10 | 0 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Pan-seared Salmon · White Rice · Steamed Squash · Steamed Broccoli · Steamed Carrots · Brussels Sprouts · Cooking Oil (for salmon)
How does Pan-seared Salmon with White Rice and Steamed Vegetables compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Breaded and Pan-Seared Fish with Rice and Vegetables | 610g | 948 | 59g | +273 kcal, more protein |
| Nicoise-style salad with seared tuna and avocado | 350g | 522 | 37g | -153 kcal, less protein |
| Pan-Seared Chicken with Spinach and Lemon | 318g | 455 | 55g | -220 kcal, more protein |
| Pan-Seared Fish with Asparagus and Puree | 355g | 515 | 36g | -160 kcal, less protein |
Frequently Asked Questions
Is Pan-seared Salmon with White Rice and Steamed Vegetables healthy?
In moderation. Pan-seared Salmon with White Rice and Steamed Vegetables is calorie-dense at 141 kcal/100 g. With 40g protein and 60g carbs, it provides good nutrition but watch portion sizes.
Is Pan-seared Salmon with White Rice and Steamed Vegetables good for weight loss?
At 675 calories per serving, Pan-seared Salmon with White Rice and Steamed Vegetables is calorie-dense. It can fit a weight loss diet if portions are adjusted or paired with lighter options throughout the day.
How much protein is in Pan-seared Salmon with White Rice and Steamed Vegetables?
One serving contains 40g of protein, which is about 40% 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-seared Salmon with White Rice and Steamed Vegetables?
- Macro split: fat 41%, carbs 35%, protein 24%
- Energy density: 141 kcal/100 g (low)
- Top calorie contributors: Pan-seared Salmon, White Rice, Cooking Oil (for salmon)
How long does it take to burn off Pan-seared Salmon with White Rice and Steamed Vegetables?
- Jogging: ~77 min
- Cycling: ~89 min
- Walking: ~165 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Pan-seared Salmon with White Rice and Steamed Vegetables?
- kcal: 34% of daily intake
- Fat: 44% of daily intake
- Carb: 30% of daily intake
- Protein: 40% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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