Salmon rice bowl with avocado: calories and protein.
Salmon is one of the fattier fish, so a salmon bowl has more calories than it looks, along with plenty of protein. Here is a typical bowl, ingredient by ingredient.
2 min read
01 / The numbers
How much is in one bowl?
120 g of cooked salmon on 150 g of white rice, with 60 g of avocado, edamame, cucumber, soy sauce and sesame seeds, comes to 634 calories and 40 g of protein. The salmon is 247 calories and 27 g of that protein.
| Amount | Calories | Protein | Carbs | Fat | |
|---|---|---|---|---|---|
| Salmon, cooked | 120 g | 247 | 27 g | 0 g | 15 g |
| White rice, cooked | 150 g | 195 | 4 g | 42 g | 0 g |
| Avocado | 60 g | 96 | 1 g | 5 g | 9 g |
| Edamame | 50 g | 60 | 6 g | 4 g | 3 g |
| Cucumber | 60 g | 9 | 0 g | 2 g | 0 g |
| Soy sauce | 1 tbsp | 9 | 1 g | 1 g | 0 g |
| Sesame seeds | 1 tsp, 3 g | 17 | 1 g | 1 g | 1 g |
| Total | 634 | 40 g | 55 g | 28 g |
Calculated from USDA FoodData Central values, the reference GymTribe's food catalog uses. Rows are rounded, so they may not add up exactly, and brands and portion sizes change the real number.
02 / What changes it
What changes the number.
- The salmon. Cooked farmed Atlantic salmon is 206 calories and 22 g of protein per 100 g, with 12 g of fat. A white fish such as cod has far less fat.
- The rice. 150 g of cooked white rice is 195 calories; brown rice is about the same, 184.
- Avocado. 60 g of avocado adds 96 calories and 9 g of fat.
- Sauces. A tablespoon of soy sauce adds only 9 calories. Mayonnaise-based sauces add far more, so measure them.
03 / Logging it
How to log it.
This dish is not in GymTribe's food catalog, so log it with a photo in the AI calorie counter and check each portion before saving, or add the ingredients by hand with their amounts. For fish in the catalog, see grilled fish.
Keep it simple
Count the fish.
The salmon and the avocado make up more than half of the bowl, so they are the portions worth weighing. These numbers are estimates from USDA FoodData Central values, not medical or clinical nutrition advice.
