Smoked Salmon Health Benefits and Nutrition Facts

Nutritional summary

Smoked salmon is a significant source of long-chain omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are well-established for their role in reducing the risk of cardiovascular disease and stroke .
The smoking process causes physical changes to the fish, leading to a loss of water and fats that concentrates the remaining protein and minerals, though high-temperature smoking can reduce the functionality of certain essential nutrients .
Because it is cured with salt before smoking, this ingredient is notably higher in sodium than fresh salmon, with a standard 100g portion containing approximately 1.67g of salt .
While smoking concentrates nutrients, it also results in the loss of some lipids and micronutrients as they drip from the fish during processing .

Interesting fact

The traditional 'London Cure' was originally developed not just for flavor, but as a preservation method to allow salmon caught in Scotland to survive the long journey to London's East End markets.

Standout nutrients

SUPER

SOURCE

Vitamin B12

EPIC

SOURCE

Vitamin D

SUPER

SOURCE

Vitamin B6

SUPER

SOURCE

Niacin

165

kcal per 100g

Protein22.4g

Fat8.03g

Sugar0.45g

Fat breakdown

Polyunsat2.19g

Monounsat2.87g

Saturated1.53g

Trans0.01g

Seasonality

Not available

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Moderate

Impact varies significantly between land-based aquaculture, open-sea pens, and wild-caught sources.

Confidencemedium

Storage

Refrigerate

1–2 weeks

Keep in original vacuum packaging; consume within 2-3 days of opening.

Freeze

1–3 months

Texture may become slightly softer upon thawing.

Flavour

Data & Sources

Harmonized from 3 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

2 contributing source foods

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Effects of Increasing Farmed Salmon Intake to the Recommended Fish-Intake Amounts on Lipid Profile in Young Women: An 8-Week Intervention Study - PMC

[6]pmc.ncbi.nlm.nih.gov

Nutrient and Mineral Profile of Chosen Fresh and Smoked Fish - PMC

[7]pmc.ncbi.nlm.nih.gov

An Evidence-based Look at the Effects of Diet on Health - PMC

[8]pmc.ncbi.nlm.nih.gov

Omega-3 Fatty Acids - Health Professional Fact Sheet

[10]ods.od.nih.gov

Coverage

Nutrients

FoodCompass

77.1

Version

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