How many calories are in salmon (smoked)?

Smoked salmon is a culinary delight loved by many around the world for its rich flavor and versatility. Whether layered on a bagel with cream cheese, tossed into a salad, or served as part of a charcuterie board, smoked salmon is both a delicacy and a nutritional powerhouse. In this article, we’ll dive into its origins, the health benefits it offers, and some delicious ways to enjoy this savory treat.

The calorie count for 100 grams of Salmon (smoked) cheese is 120 kcal.

What is Smoked Salmon?

Smoked salmon is made by curing fresh salmon with salt and then subjecting it to a smoking process, which can be either hot or cold. The smoking method imparts a unique flavor profile to the fish, while also extending its shelf life. Hot smoking cooks the salmon at higher temperatures, giving it a flaky texture, whereas cold smoking preserves the fish at lower temperatures, resulting in a smoother and more delicate texture.

Nutritional Breakdown

Smoked salmon offers a range of health benefits. Here's a quick look at its nutritional profile:

• • High in Protein: A 3.5-ounce (100-gram) serving of smoked salmon provides around 18 grams of protein. This makes it a great source of lean protein, essential for muscle repair and overall health.

  • Rich in Omega-3 Fatty Acids: Omega-3s are essential fats that have anti-inflammatory properties and are critical for heart, brain, and joint health. Smoked salmon is packed with these beneficial fats, which can help reduce the risk of heart disease, improve cognitive function, and lower inflammation.

  • Low in Calories: Despite its richness, smoked salmon is relatively low in calories, with around 170 calories per 100 grams, making it an excellent choice for those looking to enjoy a flavorful meal without consuming excessive calories.

  • Packed with Vitamins and Minerals: Smoked salmon is a good source of B vitamins (B12, B6, niacin), vitamin D, and minerals like selenium and potassium. Vitamin B12 is particularly important for nerve function and blood health, while vitamin D is crucial for bone health and immune function.

Potential Considerations

While smoked salmon is nutritious, there are a few considerations to keep in mind:

• • Sodium Content: Because smoked salmon is cured with salt, it can be relatively high in sodium. A 100-gram serving may contain upwards of 600-1,000 mg of sodium, depending on the brand. If you're watching your sodium intake, it's wise to consume smoked salmon in moderation or opt for low-sodium varieties.

  • Mercury Content: Like many types of seafood, salmon can contain trace amounts of mercury. However, wild-caught salmon tends to have lower mercury levels than other fish like tuna, making it a safer option for frequent consumption.

Different Types of Smoked Salmon

Smoked salmon comes in a variety of types, each with a slightly different flavor and texture:

1. 1. Lox: Popular in New York delis, lox is salt-cured and cold-smoked, resulting in a silky, smooth texture. It’s often enjoyed on bagels with cream cheese, capers, and red onions.

   2. Hot-Smoked Salmon: This variety is cooked during the smoking process, giving it a flaky texture. It’s great for use in salads, pasta dishes, or as a standalone snack.

   3. Cold-Smoked Salmon: Cold smoking preserves the raw texture of the fish, and it's thinner and smoother than hot-smoked varieties. It is typically used in appetizers, sushi, or on toast.

   4. Gravadlax: Although technically not smoked, gravadlax is another form of cured salmon, typically cured with a mixture of salt, sugar, and dill. It's a traditional Scandinavian preparation that delivers a fresh, herby flavor.

Delicious Ways to Enjoy Smoked Salmon

Smoked salmon is extremely versatile and can be used in a variety of dishes. Here are a few ideas to help you make the most of this tasty ingredient:

• • Smoked Salmon and Avocado Toast: Layer cold-smoked salmon on a slice of whole-grain toast with smashed avocado, a sprinkle of sesame seeds, and a squeeze of lemon for a quick, healthy breakfast or snack.

  • Smoked Salmon Salad: Toss hot-smoked salmon chunks with mixed greens, cherry tomatoes, cucumber, red onion, and a tangy vinaigrette for a protein-packed salad.

  • Smoked Salmon Pasta: Stir hot-smoked salmon into a creamy pasta sauce with fresh dill, lemon zest, and capers for a decadent yet simple dinner option.

  • Smoked Salmon Sushi Rolls: Incorporate smoked salmon into homemade sushi rolls with avocado, cucumber, and a dollop of spicy mayo.

  • Bagel with Lox: The classic combination of a bagel with cream cheese, thin slices of lox, capers, and red onions is always a winner. Add a few slices of cucumber for extra crunch.

Conclusion

Smoked salmon is more than just a luxurious treat—it’s a versatile, nutrient-dense food that offers numerous health benefits. From its high protein content to its abundance of omega-3 fatty acids and vitamins, smoked salmon can easily be incorporated into a balanced diet. Just be mindful of the sodium content, and enjoy this delicious food in moderation as part of a healthy, diverse eating plan.

Whether you’re enjoying it in a classic bagel sandwich, as part of a gourmet salad, or simply on its own, smoked salmon is sure to elevate your meals while nourishing your body.