Salmon salad with cottage cheese and vegetables calories & nutrition
Salmon salad with cottage cheese and vegetables contains 309 calories per serving (15% of a 2,000 kcal daily diet), with 11g fat, 15g carbs, and 38g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Salmon salad with cottage cheese and vegetables?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Canned salmon | 120 g | 186 | 10 | 0 | 24 |
| Low fat cottage cheese | 100 g | 72 | 1 | 3.5 | 12.25 |
| Red onion | 20 g | 8 | 0 | 2 | 0 |
| Pickled cucumber | 30 g | 4 | 0 | 1 | 0 |
| Fresh dill | 5 g | 2 | 0 | 0.5 | 0 |
| Yellow bell pepper | 80 g | 22 | 0.2 | 4.5 | 0.8 |
| Romaine lettuce | 40 g | 7 | 0.1 | 1.3 | 0.5 |
| Cherry tomatoes | 45 g | 8 | 0.1 | 1.8 | 0.4 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Canned salmon · Low fat cottage cheese · Red onion · Pickled cucumber · Fresh dill · Yellow bell pepper · Romaine lettuce · Cherry tomatoes
How does Salmon salad with cottage cheese and vegetables compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air-fried Salmon Fillets | 600g | 1200 | 132g | +891 kcal, more protein |
| Airline meal with salmon, rice, roast beef, and bread | 420g | 767 | 55g | +458 kcal, more protein |
| Assorted breakfast platter with smoked salmon, eggs, and ham | 400g | 736 | 49g | +427 kcal, more protein |
| Assorted brunch plate with wraps, salmon smørrebrød, and pastries | 385g | 935 | 33g | +626 kcal, less protein |
Frequently Asked Questions
Is Salmon salad with cottage cheese and vegetables healthy?
Yes. With 38g of protein and only 15g of carbs, Salmon salad with cottage cheese and vegetables is a nutritious meal. At 70 kcal/100 g, it has low energy density — filling without excessive calories.
Is Salmon salad with cottage cheese and vegetables good for weight loss?
Yes. At 309 calories with 38g protein, Salmon salad with cottage cheese and vegetables keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Salmon salad with cottage cheese and vegetables?
One serving contains 38g of protein, which is about 38% 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 Salmon salad with cottage cheese and vegetables?
- Macro split: fat 33%, carbs 19%, protein 48%
- Energy density: 70 kcal/100 g (low)
- Top calorie contributors: Canned salmon, Low fat cottage cheese, Yellow bell pepper
How long does it take to burn off Salmon salad with cottage cheese and vegetables?
- Jogging: ~35 min
- Cycling: ~41 min
- Walking: ~76 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Salmon salad with cottage cheese and vegetables?
- kcal: 15% of daily intake
- Fat: 16% of daily intake
- Carb: 7% of daily intake
- Protein: 38% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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