🧪 Nutrition Facts
- Calories 349.6
- Total Fat 21.0 g
- Saturated Fat 7.0 g
- Cholesterol 54.5 mg
- Sodium 810.4 mg
- Potassium 542.5 mg
- Total Carbohydrate 23.0 g
- Dietary Fiber 2.0 g
- Sugars 9.0 g
- Protein 17.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 43.1 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 349.6 calories per serving (1 Serving (227.0g)), Ginger-Glazed Salmon with Mashed Potatoes & Asparagus is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (21.0g, 54.2% of calories), including 7.0g of saturated fat. One thing to note: a single serving contains 810.4mg of sodium (35% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Salmon, Asparagus, Mashed Potatoes (potatoes, Butter [cream, Salt], Sour Cream [cultured Cream, Enzyme], Heavy Cream, Salt, Black Pepper), Ginger Sauce (water, Soy Sauce [water, Wheat, Soybeans, Salt, Sodium Benzoate], Light Brown Cane Sugar, Rice Starch, Chablis Wine, Rice Vinegar, Garlic, Ginger, Chicken Stock [chicken Stock, Salt], Dehydrated Onion, Chili Pepper, Spices), Olive Oil, Seasoning (salt Dehydrated Garlic, Dehydrated Onion, Cane Sugar, Spices).
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Benzoate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Ginger-Glazed Salmon with Mashed Potatoes & Asparagus — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Ginger-Glazed Salmon with Mashed Potatoes & Asparagus contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 349.6 kcal | 17.5% |
| Total Fat | 21.0 g | 27% |
| Saturated Fat | 7.0 g | 35% |
| Cholesterol | 54.5 mg | 18% |
| Sodium | 810.4 mg | 35% ⚠️ |
| Total Carbohydrate | 23.0 g | 8% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 9.0 g | 18% |
| Protein | 17.0 g | 34% ✅ |
| Calcium | 43.1 mg | 3% |
| Iron | 2.0 mg | 11% |
| Potassium | 542.5 mg | 12% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Ginger-Glazed Salmon with Mashed Potatoes & Asparagus accounts for 17.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 54.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 349.6 calories in Ginger-Glazed Salmon with Mashed Potatoes & Asparagus? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 26.4 min |
| Walking: 17 minutes per mile | 60.3 min |
| Cycling (Low Intensity) | 38.2 min |
| HIIT | 32.4 min |
| Basketball: General | 57.5 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Ginger-Glazed Salmon with Mashed Potatoes & Asparagus
Is Ginger-Glazed Salmon with Mashed Potatoes & Asparagus good for weight loss?
At 350 calories per serving with moderate protein (17g), this meal could fit into a weight loss plan, though the 21g of fat and 9g of added sugar in the glaze are considerations. The asparagus and salmon combination provides nutrients and satiety, but portion control matters since the mashed potatoes and butter-based sides add calorie density.
Is Ginger-Glazed Salmon with Mashed Potatoes & Asparagus good for muscle building?
Salmon delivers high-quality protein and omega-3 fatty acids that support muscle recovery and growth, making this a solid choice post-training. The 17g of protein per serving is decent, though you'd want additional protein sources if this is your only meal for muscle-focused goals.
Is Ginger-Glazed Salmon with Mashed Potatoes & Asparagus good post-workout fuel?
This meal works well after exercise with its combination of protein for muscle repair and carbohydrates from potatoes for glycogen replenishment. The salmon's omega-3s provide anti-inflammatory benefits that support recovery.
Is Ginger-Glazed Salmon with Mashed Potatoes & Asparagus heart-healthy?
Salmon is excellent for heart health thanks to its omega-3 content and beneficial fats, but the high sodium level and saturated fat from the cream-based mashed potatoes are drawbacks. For a heart-conscious approach, you'd want to reduce the portion of potatoes or request a lighter preparation.
What should I watch out for with Ginger-Glazed Salmon with Mashed Potatoes & Asparagus?
The sodium content is notably high at 810mg per serving—about 35% of the daily limit—largely from the soy sauce-based glaze and added salt. The mashed potatoes prepared with butter, sour cream, and heavy cream contribute significant saturated fat (7g), which you'll want to balance with other meals.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
