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Smoked Salmon (Olive Oil) Calories
Rich in omega-3, high protein, contains healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Smoked Salmon (Olive Oil) (30 g) has 66 calories. That works out to 220 calories per 100 g. It contains 0.2 g of carbs, 6.6 g of protein, 4.5 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 (Olive Oil) Nutrition Facts
Selected: 1 slice (medium) · 30 g
66
KCAL / 30G
Carbs
0.2g
· 0% DV
Protein
6.6g
· 13% DV
Fat
4.5g
· 6% 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 1% · Protein 39% · Fat 60%
Smoked Salmon (Olive Oil) nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.6 g | 13% |
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 (Olive Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 66 kcal |
| 1 slice (thin) | 20 g | 44 kcal |
| 1 slice (thick) | 50 g | 110 kcal |
| 1 piece (small) | 60 g | 132 kcal |
| 1 serving (medium) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (large) | 100 g | 220 kcal |
| 1 pack (whole) | 100 g | 220 kcal |
| 1 serving (large) | 150 g | 330 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Smoked Salmon (Olive Oil)
Is olive-oil smoked salmon raw or cooked?
Olive-oil smoked salmon is usually smoked rather than cooked with heat. If it is cold-smoked, it is not fully cooked, so treat it as a ready-to-eat chilled fish only when the package says it is ready to eat.
Can you eat olive-oil smoked salmon during pregnancy?
It is safer to avoid cold-smoked olive-oil smoked salmon during pregnancy unless it has been heated thoroughly, because cold smoking may not kill harmful bacteria. Ask your clinician about your own circumstances and local food-safety guidance.
How do you serve olive-oil smoked salmon?
Serve olive-oil smoked salmon chilled on toast, in a salad, or with eggs and a squeeze of lemon. It also works in a sandwich or on a bagel; add it near the end so its delicate texture and smoky flavor remain.
What is the difference between olive-oil smoked salmon and lox?
Olive-oil smoked salmon is smoked, while lox is traditionally cured in salt and is not smoked. The terms are sometimes used loosely, so the preparation described on the package is the clearest way to tell which one you have.
Is olive-oil smoked salmon high in sodium?
It can be: smoked salmon is often salted during preparation, so it may contain considerably more sodium than fresh salmon. Pair it with unsalted foods and go easy on added salt, especially if you have been advised to limit sodium.
How long does olive-oil smoked salmon last after opening?
Keep opened olive-oil smoked salmon refrigerated in a sealed container, ideally with its oil, and use it within the time stated on the package. Discard it if it develops an unusual smell, slimy texture, or visible spoilage.
Can you freeze olive-oil smoked salmon?
Yes, olive-oil smoked salmon can be frozen, though thawing may soften its texture. Seal it well in a portion you can use at once, thaw it in the refrigerator, and do not refreeze it after thawing.
Can you cook olive-oil smoked salmon?
Yes, but it is usually best added near the end of cooking. Stir olive-oil smoked salmon into warm pasta, eggs, or soup just before serving; prolonged heat can make it dry and mute its smoky flavor.
Does olive-oil smoked salmon need to be rinsed before eating?
No, olive-oil smoked salmon does not need rinsing and is generally eaten straight from the package. Rinsing can wash away its seasoning and smoky flavor; if it tastes too salty, serve it with unsalted ingredients instead.
Is the oil in olive-oil smoked salmon meant to be eaten?
Yes, the olive oil is edible and carries some of the salmon’s smoky flavor. Drizzle a little over bread or salad if you like, but remember that the fish may already be salty before adding any more seasoning.
Smoked Salmon (Olive Oil) Vitamins & Minerals
Vitamins
B12
0.96µg · 40% DV
B6
0.24mg · 14% DV
B3
2.25mg · 14% DV
Vitamin D
2.1µg · 11% DV
Minerals
Selenium
9µg · 16% DV
Sodium
240mg · 10% DV
Phosphorus
63mg · 9% DV
Iodine
9µg · 6% DV
Potassium ⭐
96mg · 3% DV
Smoked Salmon (Olive Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Smoked Salmon (Olive Oil)
To burn the 66 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 (Olive Oil)?
Smoked salmon (olive oil) is salmon that has been cured and smoked, then served with olive oil. The slices are tender and lightly oily, with a savoury, smoky flavour. It is usually eaten cold, so it works just as well on a breakfast plate as in a composed dish.
In many places, it is served with bread or toast, lemon and herbs, or added to salads, sandwiches and canapés. Its protein and omega-3 content give it a substantial nutritional profile; it provides 22 g of protein per 100 g. Pair it with crisp vegetables and a squeeze of lemon for a fresher, lighter plate.
How Nutritious Is Smoked Salmon (Olive Oil)?
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 (Olive Oil) 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 (Olive Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Smoked Salmon (Olive Oil) 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 (Olive Oil) Fat Profile
SATURATED
0.84g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.93g
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.