Spinach and Salmon Salad calories & nutrition
Spinach and Salmon Salad contains 304 calories per serving (15% of a 2,000 kcal daily diet), with 21g fat, 12g carbs, and 18g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Spinach and Salmon Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Spinach | 2 oz | 14 | 0.2 | 2 | 1.8 |
| Smoked Salmon | 3 oz | 120 | 6 | 0 | 16 |
| Avocado | 1 oz | 45 | 4 | 2 | 0.5 |
| Mango | 1.5 oz | 25 | 0.1 | 6.5 | 0.2 |
| Vinaigrette Dressing | 1 floz | 100 | 11 | 1 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Spinach · Smoked Salmon · Avocado · Mango · Vinaigrette Dressing
How does Spinach and Salmon Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Afghan Flatbread with Spinach, Meat, and Sauce | 315g | 765 | 28g | +461 kcal, more protein |
| Aloo Palak (Potato and Spinach Curry) | 320g | 289 | 7g | -15 kcal, less protein |
| Baked Eggs with Spinach, Bell Pepper, and Cheese | 410g | 484 | 37g | +180 kcal, more protein |
| Baked Salmon with Vegetables and Rice on Spinach | 332g | 441 | 42g | +137 kcal, more protein |
Frequently Asked Questions
Is Spinach and Salmon Salad healthy?
In moderation. Spinach and Salmon Salad is calorie-dense at 142 kcal/4 oz. With 18g protein and 12g carbs, it provides good nutrition but watch portion sizes.
Is Spinach and Salmon Salad good for weight loss?
Yes. At 304 calories with 18g protein, Spinach and Salmon Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Spinach and Salmon Salad?
One serving contains 18g of protein, which is about 19% 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 Spinach and Salmon Salad?
- Macro split: fat 63%, carbs 15%, protein 22%
- Energy density: 142 kcal/4 oz (low)
- Top calorie contributors: Smoked Salmon, Vinaigrette Dressing, Avocado
How long does it take to burn off Spinach and Salmon Salad?
- Jogging: ~35 min
- Cycling: ~40 min
- Walking: ~74 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Spinach and Salmon Salad?
- kcal: 15% of daily intake
- Fat: 30% of daily intake
- Carb: 6% of daily intake
- Protein: 19% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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