Get app
ProductsCompareTop productsMeal plansDiets

Smoked Salmon — Nutrients, Health Benefits, And Shopping Tips

Smoked salmon photo

Listonic Team

September 3, 2024

Smoked salmon is a delicacy, often enjoyed in appetizers and salads. Discover how to select high-quality smoked salmon, learn about its health benefits, including its high content of omega-3 fatty acids, and get tips on storing it to maintain its freshness and flavor.

Smoked salmon nutrients

Check the detailed nutritional values of smoked salmon, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 117 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium672 mg29.22%
Total Fat4 5.13%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes smoked salmon stand out:

18 g

🧀 Good Protein Content

Smoked salmon facts & tips

🛒
Choose smoked salmon that is moist, with a bright color.
📦
Store smoked salmon in the refrigerator, securely wrapped, and consume within 1-2 weeks. For extended preservation, freeze it in an airtight container or freezer bag for up to 6 months.

Health benefits

See how smoked salmon, rich in essential nutrients, can be a healthful addition to your meals for both taste and wellness.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and iodine, which support overall health and well-being.
  • Supports skin and eye health due to its high content of antioxidants and omega-3 fatty acids.

Health risks

Acknowledge the concerns connected to smoked salmon.
  • High sodium content due to the smoking and curing process, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
  • Potential for contamination with harmful substances such as nitrates and nitrites, used in the smoking process, which have been linked to an increased risk of cancer, particularly colorectal cancer.
  • Risk of contamination with harmful bacteria like Listeria, particularly in cold-smoked salmon, which can pose health risks if not properly stored or handled.
  • Potential for mercury contamination though generally lower in salmon, there is still a risk of mercury exposure, particularly concerning for pregnant women and young children.
shopping liststars

Join 20M+ smart shoppers worldwide

How to choose smoked salmon

Smoked salmon should display a vibrant, pinkish-orange color with a glossy sheen, indicating it has been freshly smoked and properly stored. The texture should be smooth and the slices should separate easily without tearing.

Avoid smoked salmon that has a dull color or dry edges, as these are signs that the salmon is not fresh. Salmon that has a fishy smell or white discolorations on its surface should also be avoided, as they can indicate spoilage or freezer burn.

How to choose smoked salmon

How to store smoked salmon

Smoked salmon should be kept in the refrigerator, ideally in its original packaging or a sealed container. Refrigeration helps maintain its freshness and taste for up to 1-2 weeks. Make sure to place it in the coldest section of the fridge.

When exposed to air, smoked salmon can become dry and lose its quality. It’s important to avoid leaving it uncovered, as this can result in spoilage. Always use a clean utensil when handling smoked salmon to avoid contamination and ensure it stays fresh.

✅ Extra Tip

For extra freshness, consider placing a damp paper towel in the container with the smoked salmon to prevent it from drying out.

How long does it last?

Smoked salmon can last for 1-2 weeks in the refrigerator. For longer storage, smoked salmon can be frozen for up to 6 months.

What to do with leftovers?

Leftover smoked salmon can be used in a variety of elegant and savory dishes. Flake it and add to salads, sandwiches, or wraps for a smoky, rich flavor, or mix it into a pasta dish with cream, garlic, and fresh herbs. Smoked salmon is also great when used as a topping for bagels, crackers, or crostini, paired with cream cheese, capers, and dill.

Use smoked salmon in a spread or pâté by blending it with cream cheese, lemon juice, and spices, perfect for serving with bread or vegetables. If you have a lot of smoked salmon, consider making a batch of smoked salmon quiche or frittata with eggs, cheese, and herbs. Smoked salmon can also be added to a seafood chowder or bisque for added depth of flavor, or used as a filling for stuffed vegetables or pastries. For a quick snack, enjoy smoked salmon on its own, or serve it with a drizzle of olive oil and a squeeze of lemon over a salad.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

Access 1000+ products in the app

How smoked salmon supports specific health conditions

Smoked salmon is a nutrient-dense fish rich in omega-3 fatty acids, promoting heart health by lowering cholesterol levels and reducing inflammation. It also provides high-quality protein, supporting muscle health, and important vitamins like B12, supporting brain function and blood health. Due to its sodium content, smoked salmon should be consumed in moderation to maintain heart health, but it remains a nutritious choice for balanced meals.

Discover products from other categories