A 3.5-ounce (100-gram) serving of smoked salmon can harbor over half of the daily limit for sodium set by the USDA (9).
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).
The Institute of Medicine (IOM) and U. S. To lower your risk of heart disease and stroke, the United States Department of Agriculture (USDA) suggests keeping sodium intake to no more than 2,300 mg per day (8, 9).
Once opened, smoked salmon can be refrigerated for up to 2 weeks or frozen for 3 months (16).
In contrast, hot smoking requires that the chamber be sufficiently hot to raise the salmon’s internal temperature to at least 145°F (63°C) for at least 30 minutes (12).
We’ve compiled our best advice for you below to ensure you get your 2 to 3 weekly servings of seafood and adhere to the Dietary Guidelines for Americans’ recommendations for sodium levels.
Fish with a sodium content of 40 to 80 mg or less per serving, such as salmon, cod, halibut, tuna, flounder, and snapper, are naturally low in sodium. Even though shellfish naturally contain more sodium, they are still relatively low in sodium and typically provide less than 250 mg per serving, which is less than the amount in two pieces of bacon. Additionally, it’s critical to keep in mind that seafood contains a wealth of beneficial nutrients, including protein, omega-3 fatty acids, vitamins D and B, and selenium, all of which are necessary for healthy aging. Seafood’s sodium content can be significantly impacted by how it is prepared and cooked, just like with all other whole foods.
If you’re watching your sodium intake or on a low-sodium diet, you might be happy to know that you can still eat your favorite seafood dishes!