The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Steamed Salmon and Asparagus with Mustard Dill Sauce

In-depth nutrient profile:

Steamed Salmon and Asparagus with Mustard Dill Sauce
(Note: "--" indicates data unavailable)
amount1.00 serving
total weight436.01 g
Protein40.06 g
Carbohydrates14.90 g
Fat - Total29.60 g
Dietary Fiber4.36 g16
Total Sugars8.74 g
Monosaccharides7.43 g
Disaccharides0.57 g
Soluble Fiber0.03 g
Insoluble Fiber0.03 g
Other Carbohydrates1.32 g
Monounsaturated Fat15.86 g
Polyunsaturated Fat6.39 g
Saturated Fat6.94 g
Trans Fat0.00 g
Calories from fat266.43
Calories from saturated fat62.47
Cholesterol85.05 mg
Water352.92 g
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin - B10.42 mg35
Vitamin - B20.50 mg38
Vitamin - B3 (Niacin Equivalents)23.94 mg
Vitamin B60.88 mg52
Vitamin B122.21 mcg92
Biotin9.35 mcg31
Choline32.36 mg8
Folate159.32 mcg40
Pantothenic Acid1.85 mg37
Vitamin C26.11 mg35
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)2380.77 IU79
Vitamin A mcg Retinol Activity Equivalents (RAE)393.37 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)231.34 mcg (RE)
Carotenoid mcg Retinol Equivalents (RE)161.65 mcg (RE)--
Beta Carotene954.48 mcg
Vitamin D
Vitamin D International Units (IU)0.00 IU0
Vitamin D mcg0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)5.73 mg (ATE)38
Vitamin E International Units (IU)8.54 IU
Vitamin E mg5.73 mg
Vitamin K83.62 mcg93
Boron32.03 mcg
Calcium110.78 mg11
Chloride329.43 mg
Chromium0.02 mcg0
Copper0.52 mg58
Fluoride-- mg--
Iodine0.00 mcg0
Iron5.18 mg29
Magnesium199.74 mg48
Manganese0.37 mg16
Molybdenum10.05 mcg22
Phosphorus624.35 mg89
Potassium1164.23 mg25
Selenium66.78 mcg121
Sodium324.98 mg22
Zinc2.07 mg19
Omega-3 Fatty Acids3.57 g149
Omega-6 Fatty Acids1.38 g
Monounsaturated Fats
14:1 Myristoleic0.00 g
15:1 Pentadecenoic0.00 g
16:1 Palmitoleic1.67 g
17:1 Heptadecenoic0.00 g
18:1 Oleic12.97 g
20:1 Eicosenoic0.59 g
22:1 Erucic0.32 g
24:1 Nervonic0.00 g
Polyunsaturated Fats
18:2 Linoleic1.13 g
18:3 Linolenic0.25 g
18:4 Stearidonic0.32 g
20:3 Eicosatrienoic0.00 g
20:4 Arachidonic0.25 g
20:5 Eicosapentaenoic (EPA)1.71 g
22:5 Docosapentaenoic (DPA)0.51 g
22:6 Docosahexaenoic (DHA)1.61 g
Saturated Fatty Acids
4:0 Butyric0.00 g
6:0 Caproic0.00 g
8:0 Caprylic0.00 g
10:0 Capric0.00 g
12:0 Lauric0.00 g
14:0 Myristic0.72 g
15:0 Pentadecanoic0.00 g
16:0 Palmitic4.79 g
17:0 Margaric0.00 g
18:0 Stearic1.27 g
20:0 Arachidic0.02 g
22:0 Behenate0.00 g
24:0 Lignoceric0.00 g
Alanine2.34 g
Arginine2.37 g
Aspartate4.19 g
Cysteine0.44 g169
Glutamate6.08 g
Glycine1.84 g
Histidine1.11 g123
Isoleucine1.81 g145
Leucine3.05 g111
Lysine3.45 g135
Methionine1.08 g161
Phenylalanine1.53 g172
Proline1.53 g
Serine1.64 g
Threonine1.69 g174
Tryptophan0.45 g173
Tyrosine1.28 g175
Valine2.02 g120
Ash4.18 g
Organic Acids0.00 mg
Acetic Acid0.00 mg
Citric Acid0.00 mg
Lactic Acid0.00 mg
Malic Acid0.00 mg
Taurine0.00 mg
Sugar Alcohols (Total)0.00 g
Glycerol0.00 g
Inositol0.00 g
Mannitol0.00 g
Sorbitol0.00 g
Xylitol0.00 g
Artificial Sweeteners (Total)0.00 mg
Aspartame0.00 mg
Saccharin0.00 mg
Alcohol0.00 g
Caffeine0.00 mg

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2020 The George Mateljan Foundation, All Rights Reserved