Salmon is a nutritious and delicious fish that is a popular menu item at many restaurants, including the Cheesecake Factory. When dining out, people often wonder about the nutritional content of menu items, especially the carbohydrate content. For those counting carbs or following a low-carb diet like keto, knowing the carb count is important for staying within their daily limits. In this article, we will look at the carb content of Cheesecake Factory’s grilled salmon entree to help you make an informed decision when ordering.
An Overview of Salmon Nutrition
Before diving into the specific carb count for Cheesecake Factory’s grilled salmon, it is helpful to understand the basic nutritional profile of salmon. Here is an overview of the nutrients found in a 6-ounce portion of salmon:
– Calories: 350
– Fat: 23g
– Saturated fat: 4g
– Protein: 36g
– Carbohydrates: 0g
– Fiber: 0g
– Sugar: 0g
As you can see, wild caught salmon is naturally low in carbs and is an excellent source of protein and healthy omega-3 fatty acids. Salmon is a great choice as part of a low-carb, high-protein diet plan.
Carb Count in Cheesecake Factory’s Grilled Salmon
Now that we know salmon is typically low in carbs, let’s look at the nutrition information for Cheesecake Factory’s specific preparation of grilled salmon.
According to the Cheesecake Factory nutrition facts, a 6-ounce portion of their grilled salmon entree contains the following:
– Calories: 440
– Fat: 28g
– Saturated fat: 5g
– Protein: 39g
– Carbohydrates: 7g
– Fiber: 0g
– Sugar: 0g
So in a 6-ounce portion of Cheesecake Factory’s grilled salmon, there are 7g net carbs. This carb count is a bit higher than plain salmon due to the added ingredients used in Cheesecake Factory’s preparation.
Factors Affecting the Carb Count
What makes up the 7g of carbs in Cheesecake Factory’s grilled salmon? Here are the key factors that contribute to the carb content:
– Marinade – The salmon is likely marinated before grilling, which adds flavor but also adds carbs from ingredients like soy sauce or teriyaki.
– Glaze – Many grilled salmon recipes call for a sweet glaze, often made with honey, brown sugar or other sugary ingredients. This glaze accounts for more carbs.
– Side dishes – The salmon entree comes with a choice of two side dishes. Opting for carb-heavy sides like rice or potatoes can increase the total carb count.
So while plain salmon is very low in carbs, the seasonings, sauces, and side dishes paired with Cheesecake Factory’s preparation result in a slightly higher carb count.
How to Make Salmon Keto-Friendly
While 7g net carbs is still considered low-carb, some followers of the ultra low-carb keto diet prefer to keep net carbs under 5g per meal. Here are some tips for ordering and preparing salmon in the most keto-friendly way:
– Ask for plain grilled salmon – Order the fish without any marinades, glazes or breading to minimize carbs from sauces and coatings.
– Skip the rice or potatoes – Opt for low-carb sides like steamed veggies, side salad or cauliflower mash instead.
– Request olive oil instead of honey glaze – A drizzle of olive oil adds healthy fat without the sugars found in most glazes.
– Add your own seasonings – Lemon, herbs, salt and pepper can add plenty of flavor without adding carbs.
– Make your own keto glaze – Combine olive oil, Dijon, and low-carb sweeteners like erythritol or stevia.
With a few tweaks, you can enjoy salmon on keto and stay under your carb limits.
Comparing Cheesecake Factory’s Salmon to Other Menu Options
To put Cheesecake Factory’s grilled salmon in context, let’s compare it to some other popular menu items:
| Menu Item | Carbs |
|---|---|
| Grilled salmon | 7g |
| Shrimp scampi | 16g |
| Filet mignon | 0g |
| Four cheese pasta | 57g |
| Shepherd’s pie | 29g |
As you can see, the grilled salmon is on the lower end for carb content compared to dishes like pasta or shepherd’s pie. Going with a simple protein like salmon or beef is your best bet for keeping carb counts low when dining at Cheesecake Factory. Avoid carb-heavy dishes like breaded appetizers, pastas, or pot pies to prevent going over your daily carb limit.
Low-Carb Salmon Dining Tips
Here are some helpful tips for ordering salmon and keeping your meal low-carb when dining at restaurants:
– Ask how the salmon is prepared – Grilled, poached, or baked tend to be lower in carbs than fried preparations which might use carb-heavy batters.
– Hold any high-carb sauces or glazes – Hollandaise, teriyaki, and sweet barbecue sauces add a lot of carbs.
– Substitute veggie sides – Rather than rice or potatoes, go for steamed broccoli, sautéed spinach, or a side salad with vinaigrette.
– Verify nutrition info online – If nutrition facts aren’t on the menu, check the restaurant’s website so you can account for carbs accurately.
– Bring your own low-carb condiments – Having healthier options like olive oil, lemon juice, or hot sauce allows you to flavor your salmon without extra carbs.
Following these tips will help you enjoy delicious salmon dishes at restaurants while still keeping your net carbs low per meal.
Sample Keto-Friendly Salmon Meal at Cheesecake Factory
To give you an idea of how to order a keto-friendly salmon dish at Cheesecake Factory, here is a sample meal:
– 6 oz. grilled salmon, no glaze, with extra lemon wedges on the side
– Steamed broccoli as a vegetable side
– Side salad with ranch dressing
– Iced tea unsweetened to drink
This meal comes out to roughly 5g net carbs, depending on exact portion sizes. This falls within keto guidelines for a single meal! You can then pair it with other low-carb foods for the remainder of your daily macros.
Should You Get Salmon at Cheesecake Factory on a Low-Carb Diet?
In summary, Cheesecake Factory’s grilled salmon entree contains 7g net carbs in a standard 6-ounce portion. With some modifications like skipping the glaze and rice, you can reduce the carbs to 5g or less. While not as low-carb as plain salmon, it can fit into a low-carb plan when paired with the right sides and ingredients.
Salmon is one of the better options at Cheesecake Factory for keeping carbs low compared to bread-heavy appetizers, creamy pastas, and desserts. Overall, grilled salmon is a sensible choice when dining at Cheesecake Factory on a low-carb or keto diet. Just be mindful of preparation methods and side dishes to keep your meal aligned with your carb limits for the day.
Conclusion
When dining at the Cheesecake Factory, going for a simply grilled salmon entree can help you avoid the mega-high carb counts of many menu items. While not completely zero-carb, a plain 6-ounce salmon falls in the range of 5-7 net carbs – a decent option for low-carb and keto diners. To minimize carbs, request no glaze or marinade and choose low-carb vegetable sides. Compare carb counts online before your visit to plan your meal. With smart choices, you can enjoy tasty salmon and not derail your diet goals.
