2 slice (medium) of Smoked Salmon (50 g) has 59 calories. That works out to 117 calories per 100 g. It contains 0.3 g of carbs, 9.2 g of protein, 2.2 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Smoked Salmon?

Smoked Salmon is salmon that has been salted and smoked, then commonly served in thin, supple slices. Smoking and curing salmon are traditions in parts of northern Europe, and the food is now enjoyed well beyond the region.

Its silky texture and gently smoky, savoury flavour work well at breakfast or brunch, folded onto toast, served with eggs, or paired with cream cheese, dill and lemon. It also makes an easy addition to salads and sandwiches. Smoked salmon is high in protein and very low in carbohydrate; a 100 g serving has 18.3 g of protein. Since its flavour can be quite salty, pair it with fresh vegetables or other mild ingredients for a balanced plate.

Smoked Salmon Nutrition Facts

Selected: 100 g

117

KCAL / 100G

Carbs

0.5g

· 0% DV

Protein

18.3g

· 37% DV

Fat

4.3g

· 6% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 64% · Fat 34%

Smoked Salmon Vitamins & Minerals

Vitamins

B12

3.2µg · 133% DV

7.9mg · 49% DV

0.75mg · 44% DV

Vitamin D

7.5µg · 38% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

220mg · 31% DV

Sodium

670mg · 29% DV

Iodine

30µg · 20% DV

How Nutritious Is Smoked Salmon?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

56/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Smoked Salmon Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Smoked Salmon

To burn the 117 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Smoked Salmon Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Smoked Salmon Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Smoked Salmon Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Smoked Salmon Fat Profile

SATURATED

0.9g

MONOUNSATURATED

1.7g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Smoked Salmon

🐟vs🐟

Smoked Salmon vs Salmon Fillet89 kcal fewer per 100 g

→🐟vs🐟

Smoked Salmon vs Canned Tuna1 kcal more per 100 g

→🐟vs🐟

Smoked Salmon vs Fish7 kcal more per 100 g

→🐟vs🐟

Smoked Salmon vs Tuna15 kcal fewer per 100 g

→

Foods Similar to Smoked Salmon

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Smoked Salmon

Is smoked salmon cooked?

Not always. Cold-smoked salmon is cured and smoked at a low temperature, so it is not cooked; hot-smoked salmon is cooked by heat and has a firmer, flakier texture. Check the package for the smoking method.

Can you eat smoked salmon while pregnant?

Avoid eating refrigerated cold-smoked salmon without heating it during pregnancy, because it can carry Listeria. You can use it in a cooked dish if it is heated until steaming hot throughout.

What is the difference between lox and smoked salmon?

Lox is traditionally cured in salt but not smoked, while smoked salmon is exposed to smoke after curing. The terms are sometimes used loosely, so check whether a product is labelled smoked or simply cured.

How do you serve smoked salmon?

Serve smoked salmon chilled in thin slices, with crackers or toast, cream cheese, lemon, and dill. It also works well in salads, sandwiches, pasta, or scrambled eggs; add it near the end when cooking so it does not dry out.

How long does smoked salmon last after opening?

Keep opened smoked salmon refrigerated in a sealed container and use it within about 2–3 days. Follow any shorter use-by guidance on the package, and discard it if it has been left at room temperature for too long.

Can you freeze smoked salmon?

Yes. Freeze smoked salmon in an airtight, freezer-safe package, separating slices if you want to use them individually. Thaw it in the refrigerator and eat it soon after thawing; its texture may be softer.

Is smoked salmon good for you?

Smoked salmon provides protein and omega-3 fats, but it can also contain a lot of salt. It can fit into a balanced meal; pair it with vegetables or whole grains and avoid relying on it as your only fish choice.

Why is smoked salmon so salty?

Salt is used to cure salmon before smoking, helping draw out moisture and develop its flavour. If it tastes too salty, serve a smaller portion with unsalted bread, vegetables, or a fresh salad.

Can you cook with smoked salmon?

Yes, smoked salmon can be added to cooked dishes such as pasta, omelettes, or chowder. Stir it in near the end of cooking, since prolonged heat can make the fish dry and intensify its salty taste.

How can you tell if smoked salmon has gone bad?

A sour or ammonia-like smell, a slimy surface, or an unusual change in colour can signal spoiled smoked salmon. Do not taste it to check; discard it if its freshness is in doubt.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026