Salmon with Rice and Squash calories & nutrition
Salmon with Rice and Squash contains 540 calories per serving (27% of a 2,000 kcal daily diet), with 17g fat, 54g carbs, and 41g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Salmon with Rice and Squash?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Baked Salmon Fillet | 4.5 oz | 280 | 14 | 0 | 35 |
| White Rice with Carrots | 0.75 floz | 180 | 2 | 36 | 4 |
| Roasted Butternut Squash | 3 oz | 80 | 1 | 18 | 2 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Baked Salmon Fillet · White Rice with Carrots · Roasted Butternut Squash
How does Salmon with Rice and Squash compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air-fried Salmon Fillets | 600g | 1200 | 132g | +660 kcal, more protein |
| Assorted Meal with Salmon Poke, Pork Stir-fry, and Greens | 780g | 1021 | 87g | +481 kcal, more protein |
| Assorted Salmon and Tuna Sushi Platter | 228g | 381 | 29g | -159 kcal, less protein |
| Assorted Salmon Sushi and Sashimi | 171g | 337 | 18g | -203 kcal, less protein |
Frequently Asked Questions
Is Salmon with Rice and Squash healthy?
In moderation. Salmon with Rice and Squash is calorie-dense at 260 kcal/4 oz. With 41g protein and 54g carbs, it provides good nutrition but watch portion sizes.
Is Salmon with Rice and Squash good for weight loss?
Yes. At 540 calories with 41g protein, Salmon with Rice and Squash keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Salmon with Rice and Squash?
One serving contains 41g of protein, which is about 41% 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 with Rice and Squash?
- Macro split: fat 28%, carbs 40%, protein 32%
- Energy density: 260 kcal/4 oz (high)
- Top calorie contributors: Baked Salmon Fillet, White Rice with Carrots, Roasted Butternut Squash
How long does it take to burn off Salmon with Rice and Squash?
- Jogging: ~62 min
- Cycling: ~71 min
- Walking: ~132 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Salmon with Rice and Squash?
- kcal: 27% of daily intake
- Fat: 24% of daily intake
- Carb: 27% of daily intake
- Protein: 41% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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