Calorie Chart / Fish / Salmon - Smoked
How Many Calories Are in Smoked salmon?
Calculation of the nutritional value & Recommended Dietary Intake of smoked salmon
For g and a calorie requirement of kcal
| Calories 105 kcal | Proteins 10 g | Lipids 7.2 g | Carbohydrates 0 g |
| 5% | 13% | 11% | 0% |
Health benefits of smoked salmon
Smoked salmon - 100g
Calories 262 kcal
Proteins 25 g
Lipids 18 g
Carbohydrates 0 g
Smoked salmon is considered a moderate-calorie fish: its calories come mainly from high-quality proteins and heart-healthy omega-3 fatty acids, making every mouthful of calories nutritionally dense. Because the proteins are complete, they supply all essential amino acids while keeping calories under control compared with many processed meats.
It is an excellent source of vitamin B12, vitamin D, and selenium—nutrients often lacking in low-calorie diets. Iodine supports normal thyroid function, while the natural pigment astaxanthin (responsible for the pink colour) is a reputed antioxidant with supposed anti-inflammatory effects. Thanks to these assets, the calories provided contribute to immune support and recovery rather than empty energy.
Compared with oil-rich species such as mackerel or sardine, smoked salmon offers slightly fewer calories for the same omega-3 benefit. Historically, smoking was used by Nordic peoples to preserve fish without refrigeration; the technique concentrates flavour without exploding calories. In short, smoked salmon supplies valuable nutrients for approximately the same calories as many lean meats, making it a smart choice when every calorie counts.
Tips for incorporating smoked salmon into a balanced diet
To keep calories balanced, pair 80–100 g of smoked salmon with a fresh salad of cucumber, avocado cubes, and cooked quinoa; the fibres help you feel full, so you need fewer calories overall. A light lemon–yogurt dressing will lift the flavour without adding excessive calories.
For a protein-rich breakfast, top a slice of toasted wholemeal bread with mashed avocado, smoked salmon, and a soft-boiled egg. This combination delivers slow-release carbohydrates and proteins while keeping breakfast calories around the level most nutrition plans recommend.
Athletes looking to boost recovery can mix smoked salmon into a bowl of brown rice and steamed spinach. The complex carbs replenish glycogen, the proteins repair muscle, and the calories stay coherent with training goals. Remember to watch portion size: smoked salmon is flavourful, so a modest amount provides satisfaction, nutrients, and controlled calories.
Frequently Asked Questions
- How many calories are in smoked salmon?
- 262 kcal per 100 g.
- Is smoked salmon a good option for weight loss despite its calories?
- Yes. Although its calories are higher than very lean white fish, the satiating proteins and omega-3s help control appetite, so you may ultimately consume fewer total calories during the day.
- Do hot or cold smoking methods change the calories?
- Smoking temperature mainly alters texture and flavour; the calories vary only slightly because moisture loss is minimal. Portion size has a far greater impact on total calories consumed.
- What is a reasonable portion to keep calories in check?
- Between 50 g and 100 g provides ample protein while keeping calories within most diet plans. Complement the serving with low-calorie vegetables to create volume without many extra calories.
- How do smoked salmon calories compare with fresh salmon calories?
- Because smoking removes a little water, smoked salmon is slightly more concentrated in nutrients and calories than fresh salmon, but the difference is modest (about 10–15%).
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
