Quick Answer: Smoked salmon provides 180-200 kcal per 100g, with 18-22g of protein and 10-13g of omega-3-rich fat. It doesn't cause weight gain in normal portions: a 30g slice adds only 55-65 kcal. It's one of the foods with the best omega-3/protein profile. The factor to watch out for is salt (≈ 3g/100g).
Smoked salmon in the modern diet
Smoked salmon is obtained from Atlantic or Pacific salmon (Salmo salar) that has been salted and cold-smoked. It retains almost all of its EPA and DHA omega-3s and vitamin D, essential for the cardiovascular and immune systems. It is listed by the AHA (American Heart Association) among the foods with the best nutritional profile for cardioprotection.
Calories and macros of smoked salmon
| Per 100g | Cold smoked | Fresh grilled | In fresh cream cheese |
|---|---|---|---|
| Calories | 180-200 kcal | 200-220 kcal | 230-260 kcal |
| Protein | 18-22 g | 22-25 g | 15-17 g |
| Fat | 10-13 g | 12-14 g | 18-20 g |
| Omega-3 | 2-2.5 g | 2-2.5 g | 1.8 g |
| Salt | 2.5-3.5 g | 0.1 g | 2-3 g |
Nutritional values taken as approximate ranges according to BEDCA (Spanish Food Composition Database) and USDA FoodData Central. The exact figure varies by origin, cut, preservation, and preparation method.
Does smoked salmon cause weight gain? An honest answer
No, in realistic consumption. A slice (≈ 30g) adds 55-65 kcal and 6-7g of protein. The classic problem: how it's served:
- On a large bagel with cream cheese: the bagel and cheese can add 350-450 kcal, compared to 65 kcal from the salmon.
- On a thin whole-wheat toast with avocado: around 250-280 total kcal.
- In a tartare or sashimi: 120-150 kcal per serving.
How to include it in a healthy diet
- 30-60 g per serving on whole-wheat toast or salad.
- Substitute for ham: better fat profile and similar satiety.
- 1-2 times a week is ideal for its omega-3 content (EFSA recommendation).
- Watch out for sodium: if you have high blood pressure, don't overdo it.
3 low-cal recipes with smoked salmon
1. Smoked salmon, quinoa, and avocado bowl (≈ 380 kcal)
60g salmon, 60g cooked quinoa, half an avocado, cucumber, edamame, sesame. A complete dish.
2. Smoked salmon tartare (≈ 220 kcal)
80g chopped salmon, capers, red onion, EVOO, dill. Served on arugula.
3. Rye bread toast with light fresh cheese and salmon (≈ 270 kcal)
30g rye bread, 30g 0% fat fresh cheese, 40g salmon, chives, pink pepper.
Mild Smoked Salmon Loins Slow cured, buttery texture, intact omega-3 profile. Ideal for tartare, bowls, and healthy breakfasts. View product →Myths about smoked salmon
- "It has a lot of bad fat": false. Most are unsaturated fats and omega-3s.
- "Smoking makes it carcinogenic": cold smoking with controlled wood types has low levels of hydrocarbons. Moderate consumption (1-2 times/week) does not pose a risk according to EFSA.
- "It causes more weight gain than fresh salmon": it has fewer calories per 100g because it has lost water and oil during smoking.
How many calories are in a slice of smoked salmon?
Is smoked salmon healthy?
Does eating smoked salmon at night cause weight gain?
Does it have a lot of salt?
Can I eat smoked salmon on a diet?
Does smoked or fresh salmon cause less weight gain?
How much omega-3 does it have?
Is it suitable for pregnant women?
Discover our premium selection
Seafood products carefully selected since 1990 at Mercat del Ninot, Barcelona. Refrigerated shipping in 24-48h.
