Calories and protein in a plate of salmon with rice and broccoli, with and without olive oil
Also called salmon dinner plate.
The short answer
1 plate, about 380 g, normal olive oil
600 kcal
38 g protein
Fat 26 g · carbs 53 g · fibre 3.5 g · With meat or fish
Portion: one fillet, a cup of rice and a side of broccoli. Calculated from USDA FoodData Central
Farmed salmon has a lot of its own fat, so this plate is higher than a white fish version.
With and without olive oil
The same 1 plate, changing only the olive oil the salmon is cooked in. Normal is about 5 g in this portion. A little halves the recipe’s fat and a lot doubles it, so in a portion of the same weight a lot comes out a little under double. These are the four levels the app asks about, with the same numbers.
| Olive oil | Added | Calories | Protein |
|---|---|---|---|
| None | 0 g | 570 kcal | 38 g |
| A little | 2.5 g | 580 kcal | 38 g |
| Normal | 5 g | 600 kcal | 38 g |
| A lot | 10 g | 640 kcal | 37 g |
What moves the number
- Salmonabout 310 kcal
- Riceabout 210 kcal
- Olive oil (the olive oil the salmon is cooked in)about 45 kcal
The recipe behind these numbers
Raw ingredient weights in one 1 plate, scaled from the batch recipe in the Homekcal app’s dish table, with normal olive oil. Water, salt and spices add almost no energy but are listed so the recipe is complete. If your version has more of something, the numbers move with it.
| Ingredient | Weight | Calories | Protein |
|---|---|---|---|
| SalmonUSDA: Fish, salmon, Atlantic, farmed, raw | 150 g | 310 | 31 g |
| RiceUSDA: Rice, white, long-grain, regular, raw, enriched | 58 g | 210 | 4 g |
| WaterUSDA: Beverages, water, tap, drinking | 115 g | 0 | 0 g |
| BroccoliUSDA: Broccoli, raw | 100 g | 35 | 3 g |
| Lemon juiceUSDA: Lemon juice, raw | 5 g | 0 | 0 g |
| SaltUSDA: Salt, table | 2 g | 0 | 0 g |
| Olive oilUSDA: Oil, olive, salad or cookingThe olive oil the salmon is cooked in | 5 g | 45 | 0 g |
What we could not match
Stand ins and assumptions in this recipe that a person still has to check.
- Cooked yield is an estimate of a typical home pot (water evaporated); a weighed batch would replace it.
- Salmon is calculated as USDA farmed Atlantic salmon; wild salmon is leaner.
- A fillet is taken as 150 g raw.
How this was worked out
This is the same dish the Homekcal app logs, from the same table. Each raw ingredient’s weight is multiplied by its per-100 g values in USDA FoodData Central, the batch is added up and divided by the cooked weight it makes. Calories are rounded to the nearest 10 and grams to the nearest gram, because a standard recipe is not your recipe. These are calculated values, not weighed or lab tested meals, and home versions vary a lot.
Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. fdc.nal.usda.gov. Public domain (CC0).
Logging this at home? A photo estimate in the app starts from a dish like this, and you set the portion and the olive oil in one tap. See what photo estimates miss.
Compare with other More home cooking dishes
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