Because it costs a lot, smoked salmon is often seen as a treat because people love the salty, fireside flavor of it.
Smoked salmon, on the other hand, is often eaten on a bagel or crackers with other things like cream cheese, cucumber, or tomato.
This article tells you everything you need to know about smoked salmon, such as what nutrients it has, how it is cured, and the health benefits and risks of eating it.
While smoked salmon is low in calories, it is high in protein, healthy fats, and a number of vitamins and minerals.
What’s more, smoked salmon is a rich source of omega-3 fatty acids, supplying a combined 0. 5 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per 3. 5-ounce (100-gram) serving (1).
Essential fats are ones that your body can’t make on its own, so you have to get them from food.
EPA and DHA are important for brain function, heart health, and healthy aging (2, 3, 4, 5).
Due to how it’s processed, smoked salmon is high in sodium, containing 600–1,200 mg per 3. 5-ounce (100 gram) serving (1, 6).
In comparison, the same serving of fresh salmon provides 75 mg of sodium (7).
The Institute of Medicine (IOM) and U. S. The United States Department of Agriculture (USDA) says that to lower your risk of heart disease and stroke, you should limit your sodium intake to 2,300 mg per day (8, 9).
The World Health Organization (WHO) and the American Heart Association (AHA) both say that the limit should be even lower, at 2,000 mg per day and 1,500 mg per day, respectively (10, 11).
As such, you may want to monitor your intake of smoked salmon, particularly if you’re sensitive to salt.
Smoking is a processing method for flavoring, cooking, or preserving food by exposing it to smoke. It’s commonly used with meat, poultry, and fish.
To smoke salmon, boneless, thawed fillets are covered in salt (and sometimes sugar) and left to sit for 12 to 24 hours. This is called curing, and it draws out the water.
The salt improves flavor and keeps food from going bad by removing water. This stops the growth of bacteria that could make you sick.
After that, the fillets are washed with water to get rid of extra salt. They are then put in a smoking kiln to dry. Through the drying process, the fillets get a pellicle, a protein coating that makes it easier for smoke to stick to the fish.
On the kiln is a smoker that burns wood chips or sawdust, usually from oak, maple, or hickory trees, to make smoke.
Lox – a type of smoked salmon – is a popular ingredient in bagels, salads, appetizers, and more. Its rich, salty, smoky flavor takes these dishes to the next level. But what exactly is lox, and how many calories and nutrients does it contain? Let’s take a closer look at the nutrition facts of this smoked salmon delicacy.
What is Lox?
Lox refers specifically to smoked chinook salmon. Chinook, also known as king salmon, is the largest species of Pacific salmon. Chinook salmon fillets are cured in a salty brine and then smoked over wood chips to let the flavors soak in.
The name “lox” comes from the Yiddish word for salmon Lox became a staple of Jewish cuisine, often eaten on bagels with cream cheese Today it’s popular among many cultures as a brunch food or appetizer.
Traditional lox has a firmer, less flaky texture than other smoked salmon like nova or Scottish It has a more intensely smoky, salty, rich taste. The ruddier pink-orange hue also distinguishes it from other smoked salmon varieties
Nutrition Profile of Lox
A 1 ounce serving of lox contains approximately:
- 33 calories
- 5g protein
- 1g total fat
- 0g carbs
- 0g fiber
Let’s analyze the key nutrition facts:
High in Protein
With 5g of protein per ounce, lox provides an impressive 10g of protein per typical 2 ounce bagel serving The high-quality complete proteins make lox an asset for muscle building and satiety
Low in Fat
Despite its rich taste, lox is surprisingly low in total fat and high in heart-healthy omega-3s. The total fat content is only 1g per ounce. Smoking instead of frying helps keep the fat content down.
Very Low Carb
There are zero net carbs in lox, making it keto-friendly and a smart choice for low carb diets. Avoid pairing it with carby bagels or bread to keep your meal extra low carb.
Excellent Source of B Vitamins
Lox provides a whopping 80% DV of metabolism-boosting vitamin B12 per serving. It also contains some niacin, riboflavin, and other B vitamins.
High in Sodium
Like many cured or smoked meats, lox is very high in sodium at over 50% DV per ounce. The salt and brine used in processing contribute to this hefty sodium content.
Overall, lox makes a great occasional protein boost with minimal carbs and fat. But limit portions to control the sodium intake from this salt-cured fish.
Calorie Content of Lox
A 1 ounce serving of lox contains only 33 calories.
Here’s how the 33 calories break down:
- 65% of calories from protein
- 35% of calories from fat
- 0% of calories from carbs
So while lox is high in sodium, it’s very low in calories for a serving size. It can be part of a healthy diet when consumed in moderation.
Other common lox serving sizes and their calorie content:
- 100 grams lox: 117 calories
- Half ounce lox: 16 calories
- Quarter ounce lox: 8 calories
The protein and fat contents remain constant per gram, while the sodium decreases slightly in smaller serving sizes.
Tips for Enjoying Lox as Part of a Healthy Diet
Here are some ways to incorporate lox into your diet while keeping calories, salt, and fat in check:
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Enjoy lox in small portions as a snack or appetizer rather than main meal. Limit to 1-2 ounces at a time.
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Choose lox over higher fat smoked salmon varieties to cut calories and fat.
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Mix lox with low fat cream cheese or light yogurt dips rather than full fat versions.
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Opt for a whole grain toasted bagel thin or low carb wrap rather than a large bagel to reduce carbs.
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Create lox salad with tomatoes, onions, cucumber, lemon juice rather than fatty dressings.
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Add lox to omelets or egg white scrambles for a protein punch.
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Drink plenty of water to counterbalance the saltiness and stay hydrated.
In moderation alongside vegetables, fruits, whole grains and lean proteins, lox can be part of an overall balanced diet. Savor the intense flavor that this smoked salmon provides while keeping your calories, carbs, and sodium in check.
Benefits of smoked salmon
The omega-3 fatty acids EPA and DHA, which fatty fish like salmon provide, have been linked to a reduced risk of heart disease, certain cancers, and age-related mental decline (17, 18, 19, 20).
These fats may work by lowering triglycerides, reducing inflammation, and maintaining brain structure and function.
Nonetheless, other nutrients in fatty fish may be partly responsible for these effects, as several studies on omega-3 supplements have failed to find the same benefits (21, 22, 23).
The USDA recommends that adults eat at least 8 ounces (227 grams) of seafood per week to obtain around 250 mg of combined EPH and DHA (8).
Smoked salmon also boasts a number of vitamins and minerals that are vital to your health. A 3.5-ounce (100-gram) serving contains a whopping 136% of your daily vitamin B12 needs, as well as 86% of the DV for vitamin D (1).
Also, the same serving size gives you more than half of your daily selenium needs. Selenium is an antioxidant that may help protect you from a number of illnesses.
Cold- vs. hot-smoked salmon
Salmon can be either hot- or cold-smoked. The major difference is the temperature of the smoking chamber.
For cold-smoked salmon, the temperature should be 50–90°F (10–32°C) for 20–24 hours. This temperature range is not hot enough to cook the salmon, so extra care should be taken during preparation and curing to reduce the risk of foodborne illnesses (12).
For hot smoking, on the other hand, the chamber needs to be warm enough for the salmon to reach an internal temperature of at least 145°F (63°C) for at least 30 minutes (12).
Most smoked salmon on the market is cold-smoked. You can distinguish hot-smoked varieties because their packaging generally states that they’ve been fully cooked (13, 14).
Cold-smoked salmon tends to be smoother and mild while hot-smoked salmon is flaky and smokier in taste.
Food scientists generally advise against using cold-smoking methods at home because of the food safety risks involved. Yet, hot smoking can be safely performed at home with the proper equipment and techniques (15).
Whereas some varieties of smoked salmon require refrigeration, others don’t until the package is opened. Check the product label for recommendations for storage.
Once opened, smoked salmon can be refrigerated for up to 2 weeks or frozen for 3 months (16).
You should avoid smoked salmon that has lots of dark bits. These pieces shouldn’t be there and should have been cut off because they taste bad. However, they are sometimes left on the finished product to make it heavier and cost more.
Smoked salmon provides numerous health benefits, but you should keep a few downsides in mind.
How many CALORIES does SMOKED SALMON Have?, +FIBER, +VITAMINS, +FATS, +CARBOHIDRATES #10
FAQ
How many calories are in smoked salmon lox?
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Name
|
Amount
|
Unit
|
|
Energy
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117
|
kcal
|
|
Energy
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490
|
kJ
|
|
Protein
|
18.3
|
g
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|
Total lipid (fat)
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4.32
|
g
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How many calories are in 8 oz of lox?
How many calories are in 1 oz of lox?
How many calories are in 6 oz of lox?
How many calories are in a smoked Chinook salmon (lox)?
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. What is my Recommended Daily Intake (RDI)? There are 66 calories in 2 ounces of Smoked Chinook Salmon (Lox). Calorie breakdown: 35% fat, 0% carbs, 65% protein.
Is smoked salmon good for you?
Salmon is a source of high-quality protein, magnesium, and selenium. In addition, it provides healthy fatty acids for the body. It contains large amounts of omega 3, which prevents cardiovascular diseases, has anti-inflammatory properties, and prevents certain types of Cancer.
How many calories in 4 oz smoked salmon (lox)?
A 4 Oz Smoked Salmon (Lox) of Salmon contains about 133 Calories per serving. It also contains about 44 calories that come from fat. You searched for calories in 4 oz Smoked Salmon (Lox) which belongs to Fish & Seafood. *Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
How many calories are in a pound of smoked Chinook salmon?
There are 133 calories in a 1/4 pound of Smoked Chinook Salmon (Lox). Calorie breakdown: 35% fat, 0% carbs, 65% protein. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen.