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Smoked Salmon Fillet Calories
Rich in omega-3, high protein, low carb, salty
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Smoked Salmon Fillet (30 g) has 35 calories. That works out to 117 calories per 100 g. It contains 0.2 g of carbs, 5.5 g of protein, 1.3 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Smoked Salmon Fillet Nutrition Facts
Selected: 1 slice (medium) · 30 g
35
KCAL / 30G
Carbs
0.2g
· 0% DV
Protein
5.5g
· 11% DV
Fat
1.3g
· 2% DV
Fiber
0g
· 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 Fillet nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 35 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 201 mg | 9% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.5 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Slice of Smoked Salmon Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 35 kcal |
| 1 slice (thin) | 20 g | 23 kcal |
| 1 slice (thick) | 50 g | 59 kcal |
| 1 serving (medium) | 60 g | 70 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 117 kcal |
| 1 serving (large) | 100 g | 117 kcal |
| 1 pack (whole) | 100 g | 117 kcal |
| 1 piece (large) | 120 g | 140 kcal |
| 1 pack (jumbo) | 200 g | 234 kcal |
Calculated from 117 calories per 100 g.
Frequently Asked Questions About Smoked Salmon Fillet
What is the difference between a smoked salmon fillet and lox?
Lox is traditionally cured in salt without being smoked, while a smoked salmon fillet has been exposed to smoke. In everyday use, people sometimes use the names loosely, so check the product description for how it was made.
Is a smoked salmon fillet cooked?
Not necessarily. Cold smoking gives a smoked salmon fillet its flavor but does not cook it; it is usually sold ready to eat. Hot-smoked salmon is cooked by heat and has a firmer, flakier texture.
How do you serve a smoked salmon fillet?
Serve a smoked salmon fillet straight from the pack in sandwiches, salads, or with eggs. It also works with cream cheese and toast. Since it is already salty, taste the rest of the dish before adding more salt.
Can you eat a smoked salmon fillet during pregnancy?
Cold-smoked salmon can carry Listeria, so pregnant people are generally advised not to eat it cold. Heating the smoked salmon fillet until steaming reduces the risk; ask your maternity care professional for advice specific to you.
How long does a smoked salmon fillet last after opening?
Keep an opened smoked salmon fillet refrigerated in a tightly closed container and follow the package’s use-after-opening guidance. Use it promptly, and discard it if it has been left at room temperature for an extended period.
Can you freeze a smoked salmon fillet?
Yes, you can freeze a smoked salmon fillet in an airtight, freezer-safe package. Thaw it in the refrigerator; its texture may become softer, making it especially suitable for pasta, scrambled eggs, or other cooked dishes.
Why is a smoked salmon fillet so salty?
A smoked salmon fillet is often salted or cured before smoking, which helps develop its flavor and preserve it. Pair it with unsalted ingredients, and be mindful of portions if you have been advised to limit salt.
Can you cook a smoked salmon fillet in pasta?
Yes. Stir a smoked salmon fillet into pasta near the end of cooking so it warms without drying out. Its saltiness and smoky flavor can season the dish, so taste the sauce before adding salt.
Does a smoked salmon fillet have bones?
A smoked salmon fillet is usually trimmed, but an occasional pin bone may remain. Check each slice with your fingers before serving, especially to children, and remove any bones you find.
How can you tell if a smoked salmon fillet has gone bad?
A sour or ammonia-like smell, a slimy surface, or an unusual change in color can indicate that a smoked salmon fillet has spoiled. Do not taste it to check; discard it if you notice these signs.
Smoked Salmon Fillet Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B3
2.37mg · 15% DV
B6
0.21mg · 12% DV
Vitamin D
2.25µg · 11% DV
Minerals
Selenium
11µg · 20% DV
Phosphorus
63mg · 9% DV
Sodium
201mg · 9% DV
Iodine
9µg · 6% DV
Potassium ⭐
102mg · 3% DV
Smoked Salmon Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Salmon Fillet
To burn the 35 calories in 1 slice (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Smoked Salmon Fillet?
Smoked salmon fillet is salmon that has been cured and smoked, commonly served in thin slices. Smoking gives it a distinctive savoury aroma; the flesh is tender, slightly rich and often pleasantly silky. It is enjoyed in many northern European food traditions, as well as in brunches and deli-style meals around the world.
Serve it on toast or bagels, fold it into eggs, or add it to a salad with lemon and fresh herbs. It is high in protein, with 18.3 g per 100 g, and its savoury flavour can be quite salty. Pair it with crisp vegetables and avoid adding extra salt for a lighter-tasting meal.
How Nutritious Is Smoked Salmon Fillet?
Nutrient density
Very high
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
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.
Is Smoked Salmon Fillet 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 Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Salmon Fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Smoked Salmon Fillet Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.51g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.