Salmon salad calories come to 443 for one cup (208 g) and 213 per 100 g. The number to notice is where they come from: fat supplies 74% of the calories and protein only 21%. That makes portion size the real lever, because the total climbs fast once you scoop past half a cup.
443kcal
1 cup · 208 g, prepared, ready to eat
21%protein
23 gProtein
6 gCarbs
36 gFat
How to burn off 443 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Prepared, ready to eat · per 208 g
Calories
443 kcal
Protein
23 g
Carbohydrate
5.7 g
Fat
36 g
Saturated fat
5.7 g
Cholesterol
79 mg
Sodium
1055 mg
Potassium
510 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Salmon salad: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (208 g)
443
22.5 g
5.7 g
36.1 g
1,055 mg
22%
Half cup (104 g)
222
11.3 g
2.8 g
18.1 g
527 mg
11%
3 oz portion (85 g)
181
9.2 g
2.3 g
14.8 g
431 mg
9%
100 g
213
10.8 g
2.7 g
17.4 g
507 mg
11%
3 × 1 cup (208 g)
1,329
67.5 g
3,164 mg
5 × 1 cup (208 g)
2,215
112.5 g
5,273 mg
Half a cup is the sensible scoop at 222 calories
A full cup of salmon salad lands at 443 calories, which is 22% of a 2,000-calorie daily value. Cut that to a half cup (104 g) and you are at 222 calories, or 11%. A 3 oz portion (85 g), roughly what fits on a slice of bread, comes to 181. For a sandwich filling or a scoop on greens, the half cup is the honest unit to log.
The trouble starts when salmon salad becomes the meal rather than the topping. Two cups (416 g) add up to 886 calories. Three cups reach 1,329, and five cups, the kind of amount that disappears at a party spread, total 2,215 calories. That last figure is more than a full day of the daily value on its own.
Because the salad is dense and creamy, a cup does not look like much on a plate. Measure it once with a real cup and you will see why eyeballed portions run high. If you are tracking, weigh the first few servings, then trust your eye.
Fat supplies nearly three quarters of every calorie
Per 100 g, salmon salad carries 17.4 g of fat, 10.8 g of protein and just 2.7 g of carbs. In calorie terms that splits 74% fat, 21% protein and 5% carbs. The fish brings the protein; the binder brings most of the energy. This is a rich deli salad, not a lean fish dish.
Saturated fat is moderate at 2.8 g per 100 g, so most of that fat is the unsaturated kind. Sugars are low at 2 g per 100 g and fiber is close to nothing at 0.4 g. Cholesterol sits at 38 mg per 100 g against a daily value of 300 mg, which is a small share.
The protein is still worth counting. A cup delivers 22.5 g, which is 45% of the 50 g daily value, and a half cup gives 11.3 g. Just know that you pay for that protein with a lot of fat calories. Plain grilled salmon gets you far more protein per calorie, as the comparison below shows.
Sodium is the row to watch
Salmon salad holds 507 mg of sodium per 100 g. One cup comes to 1,055 mg, which is 46% of the 2,300 mg daily value. A half cup carries 527 mg, or 23%, and a 3 oz portion has 431 mg, or 19%. That is before you add bread, crackers or pickles, all of which bring their own salt.
Scale it up and the numbers get serious. Two cups contain 2,109 mg of sodium, close to the entire daily value. Three cups reach 3,164 mg and five cups 5,273 mg. If you watch sodium, salmon salad is a food where the half cup really matters.
Store-bought versions vary, so check the label on tubs from brands like Acme or Golden Taste rather than assuming they match these figures. Smoked salmon salads in particular are worth a second look on the sodium line.
Pair it with volume, not more bread
Salmon salad brings almost no fiber, just 0.8 g per cup, and very few carbs at 5.7 g. That leaves room on the plate for foods that add bulk without many calories. Leafy greens, sliced cucumber, tomatoes and crunchy raw vegetables make a half cup feel like a full meal.
A cup of spinach salad adds only 62 calories, so a half cup of salmon salad over greens stays well under a single cup of the salmon salad alone. Whole grain bread or crackers work too; just count them, since a sandwich can double the total quickly. Lemon, herbs and mustard add flavor without moving the calorie line much.
Potassium comes in at 245 mg per 100 g, a modest amount, so vegetables on the side help round out the plate. If you want to skip the measuring cup, BodyPal can log salmon salad from a photo of your plate.
How does salmon salad compare?
Here is how salmon salad stacks up against grilled salmon, spinach salad and chef salad, per 100 g and per usual serving.
Verdict: For weight loss pick chef salad at 71 calories per 100 g or spinach salad at 84, both far lighter than the 213 here. For staying full pick grilled salmon, which packs 25.9 g of protein per 100 g against 10.8 g in salmon salad for only a bit more energy.
Most popular salmon salad brands in the United States
Most of these are deli spreads sold by the tablespoon, so their per 100 g figures sit above the 213 of the plain mix. Source: manufacturer labels / USDA FoodData Central.
Salmon salad FAQs
How many calories are in a cup of salmon salad?
A cup (208 g) is 443 calories. A half cup (104 g) is 222 calories and a 3 oz portion (85 g) is 181.
Is salmon salad good for weight loss?
A half cup (104 g) carries 222 calories, 11.3 g protein and 18.1 g fat, so the fat supplies more of the calories than the protein does.
Is salmon salad or ham salad lower in calories?
They are nearly the same: salmon salad is 213 calories per 100 g and ham salad spread is 216.
How much protein is in salmon salad?
About 10.8 g per 100 g, which comes to 22.5 g in a full cup (208 g) and 11.3 g in a half cup.
How many calories are in half a cup of salmon salad?
Half a cup (104 g) of salmon salad has 222 calories, about 11% of a 2,000-calorie daily value. It also brings 11.3 g of protein, 18.1 g of fat and 527 mg of sodium.
How many calories are in a 3 oz serving of salmon salad?
A 3 oz portion (85 g) of salmon salad has 181 calories. That serving carries 9.2 g of protein, 14.8 g of fat, 2.3 g of carbs and 431 mg of sodium, which is 19% of the daily value.
How much sodium is in salmon salad?
One cup of salmon salad contains 1,055 mg of sodium, which is 46% of the 2,300 mg daily value. Per 100 g it has 507 mg, and a half cup has 527 mg.
Is salmon salad low in carbs?
Yes. Salmon salad has 2.7 g of carbs per 100 g and 5.7 g per cup, with 4.1 g of sugars and 0.8 g of fiber in that cup. Carbs supply only 5% of its calories.
How much fat is in a cup of salmon salad?
A cup of salmon salad holds 36.1 g of fat, and fat supplies 74% of its calories. Per 100 g there are 17.4 g of fat, of which 2.8 g is saturated.
