Salmon Salad

Salmon Salad is a fresh, versatile dish featuring cooked or smoked salmon as the star protein, typically tossed with crisp greens like arugula or spinach, cucumbers, tomatoes, and a light vinaigrette or creamy dressing. It’s a popular choice in many Western cuisines, particularly in coastal regions and health-focused dining scenes from North America to Scandinavia.

🍳 View the full Salmon Salad recipe →

🍽️ Nutrition at a glance

This salad is high in protein and healthy fats, especially omega-3 fatty acids from the salmon, while being relatively low in carbohydrates. A typical serving provides a good dose of vitamins D and B12, selenium, and antioxidants, with a rough calorie range of 300–450 per serving depending on portion size and dressing.

Nutrition breakdown

Calories	420 kcal
Protein	32 g
Carbs	18 g
Fat	24 g
Fiber	4 g
Sugar	5 g
Sodium	480 mg
Potassium	650 mg
Vitamin D	15 mcg
Vitamin B12	4.8 mcg
Omega-3 (EPA+DHA)	2.2 g
Selenium	38 mcg
Niacin (B3)	10 mg
Phosphorus	380 mg
Vitamin A	120 mcg RAE

Per 1 bowl (300 g) · estimated, varies by recipe

💡 What's interesting

Culturally, salmon salads often reflect local traditions—like the Scandinavian use of dill and pickled elements or the Pacific Northwest’s emphasis on wild-caught salmon. Nutritionally, the combination of omega-3s with leafy greens creates a powerful anti-inflammatory meal that supports heart and brain health.