How many calories are in a grilled salmon dinner?
A baked salmon fillet with boiled potatoes and vegetables comes to about 480 kcal, and 36 g of that is protein. The salmon is 270 of the total, which is high for a protein, because salmon is an oily fish. It is a good plate and worth knowing the number for.
The plate, as served
One salmon fillet of about 130 g cooked, 180 g of boiled potatoes and a serving of boiled vegetables.
Where the calories come from
| Nutrient | Grams | Calories | Share |
|---|---|---|---|
| Protein | 36g | 144 | 30% |
| Carbs | 45g | 180 | 38% |
| Fat | 17g | 153 | 32% |
| Fibre | 7g | counted within carbs | |
The ring is sized by calories, not grams: protein and carbs are 4 kcal a gram, fat is 9. Drawn by grams, fat would look like a sliver of what it actually contributes.
What is on the plate
| Salmon fillet, bakedOne fillet, about 130 g cooked | 270 kcal |
| Potatoes, boiledAbout 180 g | 155 kcal |
| Mixed vegetables, boiledA serving, about 120 g | 55 kcal |
The same dish, several ways
This is where the calories actually move. Not the ingredient, the cooking.
- With butter on the potatoes and veg630+150
Two knobs, and it is the standard finish in most kitchens.
- Roast potatoes instead of boiled545+65
Same potato, different pan, 65 kcal.
- One salmon fillet of about 130 g cooked, 180 g of boiled potatoes and a serving of boiled vegetables.As served480
- With chicken instead of salmon460-20
Leaner by a whisker, and it costs you the omega-3 that made salmon worth choosing.
Where each number comes from
Composition tables list ingredients, not dinners. There is no row anywhere for this plate, so it is built from its parts, and the preparation assumed for each part is written next to it, because that assumption is usually worth more calories than the ingredient.
| Component | Portion and preparation | kcal |
|---|---|---|
| Salmon fillet, baked | One fillet, about 130 g cookedBaked or pan-cooked with a little oil. | 270 |
| Potatoes, boiled | About 180 gBoiled, nothing added. | 155 |
| Mixed vegetables, boiled | A serving, about 120 gBoiled or steamed, no butter. | 55 |
| Total | 480 | |
Sources: USDA FoodData Central. Every figure is an estimate with a range around it, and is rounded to the nearest 5 kcal rather than pretending to a precision that does not exist.
Why you will see 350 to 800 kcal quoted for this
Fillet size mostly. Salmon is sold anywhere from 100 g to 200 g a portion, and that is 200 kcal of range before anything else on the plate.
Which is why this page shows the sum instead of asserting a total. Build the plate you actually eat and the number is yours rather than an average of strangers.
Build your own plateCommon questions
- How many calories are in a grilled salmon dinner?
- About 480 kcal for a 130 g fillet with boiled potatoes and vegetables. Butter on the potatoes takes it to about 630.
- How many calories is a salmon fillet?
- About 270 kcal for a 130 g cooked fillet. It is higher than white fish because salmon is oily, and that oil is the reason to eat it.
- Is salmon good for weight loss?
- Yes. About 29 g of protein a fillet, and it is filling. It is not the leanest protein available, which is a fair trade for what else it brings.
- Salmon or chicken for fewer calories?
- Chicken breast, at about 250 kcal for 150 g against 270 for 130 g of salmon. Chicken wins narrowly on calories and loses on omega-3.
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