Salmon salad: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A flavorful and healthy salad featuring flaky cooked salmon, crisp celery, and a creamy, tangy dressing, perfect for a light and satisfying meal. --- RECIPE --- Servings: 3-4 Prep Time: 10 minutes Ingredients: - 1 (14.75 oz) can salmon, drained and flaked (bones and skin removed if desired), or 1 cup cooked salmon - 1/2 cup mayonnaise - 1 celery stalk, finely chopped - 1/4 cup finely chopped red onion (optional) - 1 tbsp fresh lemon juice - 1 tbsp chopped fresh dill or parsley (optional) - Salt and black pepper to taste Instructions: 1. In a medium bowl, gently combine the flaked salmon, chopped celery, and red onion (if using). 2. Add mayonnaise, lemon juice, and fresh dill/parsley (if using). Stir gently until all ingredients are well combined and coated. 3. Season with salt and black pepper to taste. 4. Cover and refrigerate for at least 30 minutes to allow flavors to meld. 5. Serve chilled, on crackers, lettuce cups, or as a sandwich filling.
Per 100g reference serving, Salmon salad provides 213 kcal of energy, 10.8g protein (21% of calories), 2.73g total carbohydrates (5% of calories, including 0.4g dietary fiber and 1.98g sugars), and 17.4g total fat (74% of calories).
Vitamins Profile in Salmon salad (Per 100g)
Track how Salmon salad contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 0.7 mg | 0.8% DV |
| Vitamin D (D2 + D3) | 7.4 µg | 37% DV |
| Vitamin B12 (Cobalamin) | 2.37 µg | 98.8% DV |
| Vitamin A (RAE) | 20 µg | 2.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.07 mg | 7.1% DV |
| Vitamin K (Phylloquinone) | 43 µg | 35.8% DV |
| Vitamin B1 (Thiamin) | 0.019 mg | 1.6% DV |
| Vitamin B2 (Riboflavin) | 0.117 mg | 9% DV |
| Vitamin B3 (Niacin) | 3.57 mg | 22.3% DV |
| Vitamin B6 (Pyridoxine) | 0.174 mg | 10.2% DV |
| Total Folate (Vitamin B9) | 17 µg | 4.2% DV |
| Folate (Dietary Folate Equivalents) | 17 µg | 4.2% DV |
| Natural Food Folate | 17 µg | 4.2% DV |
| Choline | 55.1 mg | 10% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 87 µg | 2.4% DV |
| Alpha-Carotene | 7 µg | 0.6% DV |
| Beta-Cryptoxanthin | 17 µg | 2.8% DV |
| Lutein + Zeaxanthin | 78 µg | 0.8% DV |
Minerals & Electrolytes in Salmon salad (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.43 mg | 2.4% DV |
| Calcium (Ca) | 126 mg | 9.7% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 245 mg | 5.2% DV |
| Zinc (Zn) | 0.46 mg | 4.2% DV |
| Selenium (Se) | 18.2 µg | 33.1% DV |
| Phosphorus (P) | 189 mg | 15.1% DV |
| Copper (Cu) | 0.045 mg | 5% DV |
| Sodium (Na) | 507 mg | 22% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.358 g | 71.6% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.172 g | 34.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 1.1 g | 68.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 7.73 g | 55.2% DV |
| Monounsaturated Fat (MUFA) | 3.96 g | 13.2% DV |
| Polyunsaturated Fat (PUFA) | 9.53 g | 47.6% DV |
| Saturated Fat (SFA) | 2.76 g | 13.8% DV |
| Dietary Cholesterol | 38 mg | 12.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Salmon salad contains 213 calories (kcal), 10.8g of protein, 2.73g of carbohydrates (0.4g fiber, 1.98g total sugars), and 17.4g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Salmon salad has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 5.02 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Salmon salad: Soybeans, Mustard, Celery, Fish, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Salmon salad by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.