Calorie guide · International
Grilled salmon with arugulacalories and macros
One serving of Grilled salmon with arugula has about 460 kcal, with 40 g protein, 6 g carbohydrates and 30 g fat. That is roughly 35% of calories from protein, 5% from carbs and 60% from fat.
Where the calories come from
- Protein40 g35%
- Carbs6 g5%
- Fat30 g60%
This simple plate grills a 180 g salmon fillet until the skin is crisp, finishes it with lemon, dill and black pepper, and serves it on arugula with one tablespoon of olive oil. A serving is roughly 460 kcal with 40 g of protein and only 6 g of carbohydrates, and about 59% of the calories come from its 30 g of fat, supplied by the salmon, which is rich in omega-3 fats, and the olive oil.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~200 g) | Share of calories |
|---|---|---|---|
| Calories | 230 kcal | 460 kcal | 100% |
| Protein | 20 g | 40 g | 35% |
| Carbs | 3 g | 6 g | 5% |
| Fat | 15 g | 30 g | 60% |
How many calories in 100 g of Grilled salmon with arugula?
A typical serving of Grilled salmon with arugula weighs about 200 g, so 100 g has about 230 kcal, 20 g protein, 3 g carbohydrates and 15 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 100 g | 230 | 20 g | 3 g | 15 g |
| 1 serving | 200 g | 460 | 40 g | 6 g | 30 g |
| 1½ servings | 300 g | 690 | 60 g | 9 g | 45 g |
| 2 servings | 400 g | 920 | 80 g | 12 g | 60 g |
| 100 g | 100 g | 230 | 20 g | 3 g | 15 g |
| 200 g | 200 g | 460 | 40 g | 6 g | 30 g |
Vitamins and minerals in Grilled salmon with arugula
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 0.9 g | 3% |
| Sugars | 1 g | – |
| Saturated fat | 5.4 g | 27% |
| Sodium | 480 mg | 21% |
| Potassium | 900 mg | 19% |
| Calcium | 85 mg | 7% |
| Iron | 1.2 mg | 7% |
| Vitamin C | 12 mg | 13% |
| Vitamin A | 150 µg | 17% |
| Vitamin D | 18 µg | 90% |
| Vitamin B12 | 5.8 µg | 242% |
Allergens in Grilled salmon with arugula
- Fish
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Grilled salmon with arugula fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Grilled salmon with arugula?
For a 70 kg adult, the 460 kcal in one serving is about 107 minutes of comfortable walking or 78 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 107 min |
| Brisk walk (about 5.5 km/h) | 78 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Salmon fillet grilled with a crisp skin and finished with lemon and dill, rich in omega-3 fats.
- 180g Salmon Fillet
- 1 tbsp Olive Oil
- Arugula
- Lemon, Dill, Black Pepper
How to make it
- Pat a 180 g salmon fillet dry and season with salt and black pepper.
- Heat a grill pan until very hot and brush it with a little of the 1 tbsp olive oil.
- Grill the salmon skin side down for 4 to 5 minutes until the skin is crisp.
- Flip and cook for 2 to 3 minutes until the flesh is opaque and flakes easily.
- Toss the arugula with the remaining olive oil and a squeeze of lemon.
- Serve the salmon on the arugula, topped with chopped dill and lemon wedges.
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How to make it lighter
- Brush the fillet with a teaspoon of oil instead of a tablespoon, since salmon releases its own fat.
- Choose a 150 g fillet instead of 180 g and add a side of steamed or grilled vegetables.
- Dress the arugula with lemon juice only and let the dill carry the flavor.
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Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Grilled salmon with arugula?
A typical serving of Grilled salmon with arugula has about 460 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Grilled salmon with arugula?
About 230 kcal. That is based on a typical serving of about 200 g with 460 kcal; the real figure changes with the recipe and how much oil is used.
Is Grilled salmon with arugula high in protein?
Yes. With about 40 g of protein per serving (35% of its calories), Grilled salmon with arugula is a good protein source.
Can I eat Grilled salmon with arugula while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Grilled salmon with arugula?
Roughly 107 minutes of comfortable walking for a 70 kg adult, or about 78 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Grilled salmon with arugula vegetarian?
No. A typical serving of Grilled salmon with arugula contains meat or fish.
Is Grilled salmon with arugula gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Grilled salmon with arugula lighter?
Brush the fillet with a teaspoon of oil instead of a tablespoon, since salmon releases its own fat. Choose a 150 g fillet instead of 180 g and add a side of steamed or grilled vegetables. Dress the arugula with lemon juice only and let the dill carry the flavor.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (200 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.