Smoked salmon is a favorite among seafood lovers, prized for its silky texture, smoky flavor, and versatility from salads to spreads. For those following a keto or low-carb diet, smoked salmon can be a nutritious high-fat protein source. But is smoked salmon keto? How many carbs does it contain? Are there any concerns with smoked fish? This complete guide covers everything you need to know about enjoying smoked salmon on a ketogenic diet.
An Overview of Keto and Smoked Salmon
The ketogenic or “keto” diet is a very low-carbohydrate, high-fat, moderate protein eating approach aimed at reaching and maintaining nutritional ketosis This is a metabolic state where your body shifts from primarily burning glucose to burning fat-derived ketones for fuel.
To achieve this, keto guidelines call for limiting net carbs (total carbs minus fiber) to 20-50g per day. Protein intake should be adequate but not excessive. Dietary fat becomes the main calorie source, often 70-80% of daily calories.
Smoked salmon can be an excellent keto food. It provides high-quality protein vitamin D, omega-3s, selenium potassium, and other nutrients. And it’s very low in carbohydrates, typically 0-1g net carbs per serving. This makes smoked salmon easy to incorporate into keto meal plans.
Nutrition Profile of Smoked Salmon
Let’s look closer at the nutrition numbers that make smoked salmon keto-approved
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Protein – Smoked salmon contains about 20g protein per 3. 5 ounce serving. The high protein content makes you feel full and helps you keep your muscle mass while on keto.
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Healthy fats – With around 5g of fat per 3 ounces, smoked salmon provides anti-inflammatory omega-3s that benefit heart and brain health.
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Carbohydrates – Most smoked salmon has only trace amounts of carbs from curing ingredients, averaging under 1g net carb per serving.
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Vitamin D—One serving of wild-smoked salmon gives you about 200% of the daily vitamin D you need to keep your immune system and bones healthy.
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Selenium – Smoked salmon also provides around half your RDI for the antioxidant selenium that protects cells from damage.
Smoked salmon should be a regular part of low-carb and keto diets because it is very healthy and has few carbs.
Hot Smoked vs Cold Smoked Salmon on Keto
There are two main types of smoked salmon to choose from on a keto diet:
Hot Smoked
Hot smoked salmon is cured in a wet brine with salt, then smoked at temperatures above 120°F until fully cooked. The heat firms up the tender flesh and imparts a smoky flavor.
Hot smoked salmon is safe to eat for those who are pregnant or have compromised immune systems. It has a flaky, drier texture similar to cooked fish.
Cold Smoked
Cold smoked salmon is dry cured with just salt then smoked at under 80°F. This lower temperature preserves the delicate raw texture and rich salmon flavor.
Since cold smoked salmon is not cooked, it poses a slight risk for bacteria and parasites. Pregnant women and those with weakened immune systems should avoid cold smoked varieties.
Both hot and cold smoked salmon are keto-approved with minimal carbs. Choose based on your texture preference and health status.
Concerns About Smoked Salmon on Keto
While smoked salmon can certainly be part of a keto diet, there are a few considerations:
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Salt content – Smoked salmon is cured in salt, which can range from 2-5% of its weight. Those limiting sodium may want smaller portions.
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Nitrates – Some smoked salmon contains nitrates and nitrites which can form cancer-causing compounds. Opt for uncured varieties or limit intake.
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Allergies – Smoked salmon contains fish, an allergen for some. Those with seafood allergies must avoid it.
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Mercury – Larger, longer-living fish like salmon can accumulate mercury. Pregnant women should cap smoked salmon at 2 servings per week.
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Sustainability – Some salmon fisheries are overharvested. Look for sustainable options like wild Alaskan salmon.
While a tasty treat, smoked salmon should be consumed in moderation on keto to limit any downsides. Those with specific health conditions should take special precautions.
Tips for Picking the Best Keto Smoked Salmon
Not all smoked salmon options in stores and markets are created equal. Use these tips to select the best keto-friendly smoked salmon:
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Check the ingredients – Some smoked salmon contains added sugars or starch binders that increase carbs. Go for options with just salmon and salt listed.
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Know the curing method – Uncured varieties avoid potentially harmful nitrates/nitrites. But some prefer the traditional cured taste.
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Choose wild over farmed – Wild salmon like Alaskan have more omega-3s and are more sustainable. But farmed works too.
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Get sustainably sourced salmon – Look for MSC, BAP, or Alaskan Seafood logos to ensure responsible fishing practices were used.
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Understand the texture – Hot smoked has a flaky, cooked texture. Cold smoked is more velvety and raw.
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Calculate cost per serving – Compare smoked salmon packs by weight and cost to find the best value. Buying in bulk can offer savings.
Putting these tips into practice helps you source the healthiest and most budget-friendly smoked salmon to enjoy on your ketogenic diet.
10 Delicious Keto Smoked Salmon Recipes
Smoked salmon partners wonderfully with keto staples like avocado, cream cheese, capers, and fresh greens. Here are 10 delicious keto recipes featuring smoked salmon:
1. Loaded Smoked Salmon Salad
Mix smoked salmon strips, diced cucumber, avocado, onion, capers, and Italian dressing over lettuce or spinach for a filling, nutritious salad.
2. Smoked Salmon Deviled Eggs
Stir some shredded smoked salmon into the yolk filling along with mustard, mayo, and lemon juice to create low-carb deviled eggs with a flavor twist.
3. Smoked Salmon Casserole
Layer cauliflower rice, smoked salmon pieces, cream cheese, sautéed onions, and Parmesan in a casserole dish then bake until bubbling for a hearty keto meal.
4. Smoked Salmon Omelet
Add diced smoked salmon, capers, and fresh dill inside a folded omelet made with eggs, cream cheese, and spinach or kale for a hearty breakfast.
5. Salmon Salad Stuffed Avocado
Mix flaked smoked salmon with mayo, lemon juice, Dijon, and celery or cucumber then stuff into avocado halves for a tasty high-fat salad.
6. Smoked Salmon Flatbread
Top low-carb tortillas or fathead dough with cream cheese, smoked salmon, red onion, capers, and fresh dill then bake into easy keto flatbreads.
7. Salmon Jerky
Make your own crispy DIY jerky by coating smoked salmon strips with everything bagel seasoning or other spices and baking in a low oven until dried.
8. Smoked Salmon Dip
Blend together smoked salmon, cream cheese, lemon juice, and your favorite herbs and spices like dill or rosemary to create a flavorful, creamy low-carb dip for veggies.
9. Salmon Breakfast Tacos
Wrap smoked salmon strips, scrambled eggs, avocado, and spinach in low-carb tortillas or lettuce cups for grab-and-go breakfast tacos.
10. Salmon Lettuce Wraps
Shred smoked salmon and mix with avocado, cream cheese, mustard, and spices then serve in crisp lettuce cups for an easy no-carb appetizer.
With so many possibilities, smoked salmon can add delicious variety to keto menus. Let creativity guide you to endless recipe options.
Does Smoked Salmon Need Refrigeration After Opening?
Freshness is essential when storing leftover smoked salmon after opening. Follow these refrigeration guidelines:
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Seal tightly – Remove air from packaging and seal smoked salmon tightly after opening to prevent drying.
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Use within 3-5 days – Keep refrigerated at 40°F or below and aim to eat opened smoked salmon within 3-5 days for safety and quality.
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No freezer storage – Don’t refreeze thawed smoked salmon. Freezing and thawing again negatively impacts texture.
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Watch for spoilage – Discard if smoked salmon smells, looks, or feels slimy which indicates spoilage.
Properly storing and promptly enjoying opened smoked salmon ensures you can keep enjoying the taste and nutrition benefits while avoiding any foodborne illness.
Healthy Smoked Salmon Meal Ideas for Keto Diets
Here are some balanced meal ideas that feature smoked salmon:
- Smoked salmon
High-Protein Smoked Salmon Scrambled Eggs
A great idea for a low carb breakfast is keto smoked salmon scrambled eggs with cream cheese and leafy greens.
Eggs for me are my go-to breakfast. They are quick, easy, and nutritious.
Eggs are the most perfect food. Packed with quality proteins, choline, selenium, folate, zinc, iron, thiamine, lecithin, Vit D, iodine …. and almost zero carbs which is why we eat so many of them.
Nutritional values from cronometer.com
Healthy breakfasts for children
My children (7, 10 and 13) all make their own scrambled eggs. They add cheese, salami, ham, last night’s veggies, butter and whatever they like. Scrambled eggs are a superb way to use up any leftovers.
This makes a huge meal, and is high in healthy fats so will keep you fuller for longer. Once you eat this, you may not even feel hungry for lunch. Remember to eat only when hungry, eat until almost full (it takes a while for your brain to catch up with what you have just eaten) and do not eat out of boredom or habit.
If you don’t feel hungry at lunch, don’t eat. Learn to trust your hunger signals. This simple keto smoked salmon scrambled eggs with leafy greens is so more nutritious than a bowl of cereal/granola, which then makes you hungry by 10 am.
I am always trying to find new ways to have eggs. By adding cream cheese and leafy greens to keto smoked salmon scrambled eggs, it turns this into a meal you can have at breakfast, lunch or dinner.
There are two ways you can cook scrambled eggs in just 2 minutes.
For 2-minute microwave scrambled eggs, whisk the eggs in a bowl that can go in the microwave. Cook on HIGH for 1 minute, stir, and then cook again on HIGH for 45 seconds to a minute, depending on the power of your microwave. Stir. Done.
2-minute frying pan scrambled eggs: This recipe shows you just how easy it is to wilt some spinach in frying and then throw the scrambled eggs on top. Whisk while cooking in the frying pan or skillet, then serve.
Low Carb/Keto Smoked Salmon Rolls – Easy Appetizer or Side
FAQ
Can you eat smoked fish on keto?
Is smoked salmon high in carbs?
Can you eat salmon on keto?
Is smoked salmon OK for weight loss?
Is smoked salmon keto?
Yes! Smoked salmon is keto. It is essentially just salmon that has been cured with salt, which is high in protein, healthy fats, and has zero carbs per 3-oz serving. If you’ve ever had smoked salmon (or lox as it’s called in many places), you know it is very expensive. However, you can easily make your own smoked salmon!
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 do you cook smoked salmon on a keto diet?
Season both sides with salt and pepper. In a large bowl, whisk together the keto honey, coconut aminos, olive oil, smoked paprika, garlic powder, and ground ginger. Add the salmon to the bowl and turn the pieces to coat in glaze. Marinate for at least 10 minutes, or up to 1 hour.
Are salmon appetizers keto?
Creamy with hint of smoky, fresh goodness, this salmon appetizer is the perfect start to a date night, a cocktail party, or just a Monday night. Delicious, plus keto, plus surprisingly simple to pull together – that all adds up to irresistible. Looking for a diet that works for you?