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.
Smoked salmon is a popular appetizer and bagel topping. Its distinctive smoky flavor and silky texture make it a tasty addition to many meals and snacks.
But besides being delicious, smoked salmon also provides an impressive set of nutrients. It’s high in protein, omega-3 fats, B vitamins, selenium and other minerals.
But because it’s high in fat and salt, smoked salmon also has a lot of calories. Which makes you might want to know how many calories are in a normal serving of smoked salmon.
Keep reading to find out the calorie count and nutrition facts for 2 slices of smoked salmon.
What is Smoked Salmon?
Smoked salmon refers to salmon fillets that have been cured and hot or cold smoked.
To make it fresh salmon is first cured in a wet brine solution. This draws out moisture and firms up the texture.
Next, the fish is smoked at low temperatures using wood smoke. This imparts a smoky flavor while continuing to preserve the salmon.
The result is a thin slice of tender, velvety smoked fish that makes an elegant addition to appetizer spreads and sandwiches.
Smoked Salmon Nutrition Facts
A 1 ounce (28 gram) serving of smoked salmon contains approximately:
- Calories: 50
- Protein: 6 grams
- Fat: 3 grams
- Sodium: 500–700 mg
Smoked salmon is also a good source of (1):
- Vitamin D: 51% DV
- Selenium: 41% DV
- Vitamin B12: 57% DV
- Omega-3 fats: 0.5 grams
As you can see, smoked salmon is high in protein, healthful fats and important micronutrients.
Now let’s look closely at the calorie and protein content.
Calories in 2 Ounces of Smoked Salmon
A typical serving size of smoked salmon is around 2 ounces or 2-3 thin slices.
- 2 ounces (56 grams) of smoked salmon contains about 100 calories.
This counts as a light snack or part of a nutrient-dense meal. For comparison, here are the calories in 2 ounces of other high protein foods (2, 3, 4):
- Smoked salmon (2 oz): 100 calories
- Roasted chicken breast (2 oz): 110 calories
- Cottage cheese (2 oz): 100 calories
- Edamame (2 oz): 100 calories
- Tofu (2 oz): 70 calories
As you can see, a 2 ounce serving of smoked salmon provides a similar amount of calories to other protein-rich foods.
The calorie count is moderate and a good fit for most eating plans.
Calories in Slices of Smoked Salmon
Rather than weighing smoked salmon, most people enjoy it in slices.
So how many calories are in 2 average slices?
- 2 slices of smoked salmon (about 2 ounces) contain approximately 100 calories.
This is based on slices that weigh around 1 ounce each. However, smoked salmon slice sizes can vary:
- Small/thin slices = 0.5 ounces (25 calories each)
- Medium slices = 0.75 ounces (35 calories each)
- Large/thick slices = 1 ounce (50 calories each)
To be exact with your counts, check the nutrition label on your package of smoked salmon.
Or you can weigh slices on a food scale if tracking your diet closely. But for general purposes, 2 slices provides 100 calories.
Protein Content of Smoked Salmon Slices
Along with calories and fats, protein is one of the main nutrients in smoked salmon.
Here is the protein content of smoked salmon slices:
- 2 slices (2 ounces) of smoked salmon contains about 12 grams of protein.
Again, this is based on approximately 1 ounce per slice. The protein can range higher or lower depending on the size of your smoked salmon slices.
To compare, here is how much protein is in 2 ounces of other foods (2, 3):
- Smoked salmon (2 oz): 12 grams protein
- Canned tuna (2 oz): 14 grams protein
- Roasted chicken (2 oz): 15 grams protein
- Greek yogurt (2 oz): 10 grams protein
Smoked salmon provides a similar amount of high-quality protein as other protein-rich foods. Along with its omega-3 fats, the protein makes it very nutritious.
Benefits of Smoked Salmon Protein
Here are some of the top benefits of eating smoked salmon protein:
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Highly bioavailable. The protein in smoked salmon is easily digested and absorbed.
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Muscle supporting. Salmon protein provides amino acids that help maintain and build muscle mass.
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Satisfying. Protein is very filling and promotes satiety between meals.
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Heart healthy. Replacing red meat with fish protein improves cholesterol levels.
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Bone strengthening. Salmon protein boosts calcium absorption for improved bone density.
Overall, enjoying smoked salmon in moderation provides an array of protein benefits for your health.
Smoked Salmon Slice Uses
There are many easy and delicious ways to enjoy your 2 slices of smoked salmon:
- On a bagel with cream cheese and tomato
- Rolled into sushi or hand rolls
- In an omelet or frittata
- On crackers with dill cream cheese
- In salads with mixed greens
- On avocado toast
- With scrambled or poached eggs
- In a dip or spread for vegetables
- Stirred into creamy pasta or risottos
With its versatile flavor and texture, smoked salmon can be used in breakfasts, lunches, snacks, appetizers and dinners.
Potential Concerns
While smoked salmon offers some advantages, there are a few potential downsides:
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High sodium content. With 500-700 mg per ounce, smoked salmon is very high in sodium. This may be a concern for some people.
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Contaminants. Smoked seafood can contain polycyclic aromatic hydrocarbons and heavy metals from the smoking process. Eating a variety of fish can minimize this issue.
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Foodborne illness risk. Cold smoked salmon may contain Listeria bacteria, which can pose risks for pregnant women, infants and those with weakened immune systems.
For most people, enjoying smoked salmon in moderation is considered safe. But those in higher risk groups may want to avoid cold smoked varieties.
The Bottom Line
A typical serving of 2 slices or 2 ounces of smoked salmon provides about 100 calories and 12 grams of protein.
This makes a tasty, high protein snack or addition to sandwiches and salads. With its rich omega-3 content and smoky flavor, smoked salmon can be an occasional part of a healthy, balanced diet.
Just keep an eye on your portion sizes, as the sodium and calories add up quickly. For most people, enjoying 2-3 slices of smoked salmon a few times per week is a safe and smart choice.
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 slices?
Is smoked salmon OK for weight loss?
How many grams are in 2 slices of smoked salmon?
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Origin
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Raised in Norway or Scotland
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Allergens
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Fish
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Net weight
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80g (2 slices), 160g (4 slices)
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Storage
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Store between 2 and 4 ° C
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Nutritional values (per 100g)
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Energy value: 813 kJ, 195 kcal Fat: 12.4 g of which saturated FA: 3.6 g Carbohydrates: <0.5 g of which sugars: <0.5 g Proteins: 21 g Salt: 3 g
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How many slices of smoked salmon is a serving?
How many calories are in a piece of smoked salmon?
There are 23 calories in 1 piece of Smoked Salmon. Calorie breakdown: 35% fat, 0% carbs, 65% protein. There are 23 calories in 1 piece of Smoked Salmon. Get full nutrition facts and other common serving sizes of Smoked Salmon including 1 oz of boneless and 100 g.
How many calories are in salmon?
Salmon provides 121 calories, 17g of protein, 5.4g of fat (including beneficial omega-3 fatty acids and the healthful polyunsaturated and monounsaturated fats), and 37.4mg of sodium. There is no fiber, sugars, or carbohydrates in salmon. The following nutrition information is provided by the USDA for 3 ounces (85g) of raw, wild Atlantic salmon.
How many calories are in canned salmon?
Salmon is also rich in several minerals, including magnesium, potassium, phosphorus, zinc, and selenium. Additionally, canned salmon contains lots of calcium (due to the edible bones). A three-ounce serving of salmon provides 121 calories, most of which come from protein. Some calories also come from healthy fat.
Is smoked salmon high in sodium?
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 ).