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Seafood Medley Salad, Cooked

Seafood Medley Salad, Cooked

EverydayCooked

Seafood Medley Salad is a prepared dish combining cooked shellfish and fish—such as shrimp, squid, scallops, or mussels—with crisp vegetables and a light dressing. This protein-rich dish provides essential omega-3 fatty acids from the seafood blend, though its calorie and sodium content vary depending on preparation methods like grilling or poaching and dressing choices. Typically served chilled, the salad balances tender seafood textures with fresh greens or herbs, making it a popular choice for coastal-inspired meals or high-protein lunch options.

Macro Impact

A 4 oz serving contains 170 calories, 14g protein, 7g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 170 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size4 oz (113 g)
Amount per serving
Calories170
% Daily Value*
Total Fat9g
12%
Saturated Fat2g
11%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol68mg
23%
Sodium429mg
19%
Total Carbohydrate7g
2%
Dietary Fiber2g
6%
Total Sugars3g
Includes Added Sugars1g
2%
Protein14g
Vitamin D1mcg
6%
Calcium34mg
3%
Iron0.9mg
5%
Potassium283mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
7 / 275 g
2%
Fiber
2 / 28 g
6%
Sugars
3 g
Added Sugars
1 / 50 g
2%
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
9 / 78 g
12%
Monounsaturated
3 / 31 g
11%
Polyunsaturated
3 / 23 g
14%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
2 / 5 g
36%
Omega 6
1 / 19 g
3%
Omega 9
3 g
Protein
Protein
14 / 80 g
17%
Amino Acids
Histidine
0 / 3 g
9%
Isoleucine
1 / 2 g
38%
Leucine
1 / 3 g
32%
Lysine
1 / 2 g
50%
Methionine
0 / 1 g
33%
Phenylalanine
1 / 2 g
30%
Threonine
0 / 1 g
42%
Tryptophan
0 / 0 g
64%
Valine
1 / 2 g
38%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
1 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
0 / 1 mg
9%
Niacin, B3
2 / 15 mg
11%
Pantothenic Acid, B5
0 / 5 mg
7%
Pyridoxine, B6
0 / 1 mg
9%
Biotin, B7
2 / 30 mcg
8%
Cobalamin, B12
2 / 2 mcg
71%
Folate
17 / 400 mcg
4%
Vitamin A
23 / 800 mcg
3%
Vitamin C
6 / 83 mg
7%
Vitamin D
1 / 15 mcg
8%
Vitamin E
1 / 15 mg
8%
Vitamin K
11 / 105 mcg
11%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
13%
Iron
1 / 13 mg
7%
Magnesium
23 / 370 mg
6%
Manganese
0 / 2 mg
6%
Phosphorous
170 / 700 mg
24%
Potassium
283 / 3k mg
9%
Selenium
34 / 55 mcg
62%
Sodium
429 / 2.3k mg
19%
Zinc
1 / 10 mg
6%
Chromium
2 / 30 mcg
8%
Molybdenum
2 / 45 mcg
5%
Iodine
23 / 150 mcg
15%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
85 g
Caffeine
0 mg
Choline
79 mg
Taurine
45 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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