Demystifying the Calories and Nutrition in Lox – Smoked Chinook Salmon

Lox, a type of smoked chinook salmon, is a popular ingredient in many dishes thanks to its rich, salty, smoky flavor. But how many calories are actually in lox? And what other nutrition facts should you know about this smoked salmon delicacy? In this article, we’ll break down the calorie count and highlight the health benefits and downsides of eating lox.

What Exactly is Lox?

The name “lox” comes from the Yiddish word for salmon. Lox specifically refers to smoked chinook salmon also known as king salmon. It’s the largest species of Pacific salmon. To make lox, boneless chinook salmon fillets are first cured in a salty brine solution. This draws out moisture and firms up the fish. The fillets are then smoked over wood chips to infuse flavor.

Traditional lox has a less flaky, firmer texture compared to other smoked salmon varieties like Scottish or nova. It also has a more intensely smoky, salty, rich taste. And its signature ruddier pink-orange color further distinguishes it from other smoked salmon.

Lox became a beloved part of Jewish cuisine, often eaten on bagels with cream cheese. Today it remains popular for brunch and appetizers among many cultures.

Nutrition Profile of Lox

Here is the nutrition information for a 1 ounce serving of lox:

• Calories: 33
• Protein: 5g
• Fat: 1g
• Carbs: 0g
• Fiber: 0g

Let’s analyze some of the key nutrition facts:

High in Protein

With 5g of protein per ounce, lox provides 10g of protein in a typical 2 ounce serving on a bagel. The high-quality complete proteins make lox an excellent option for building muscle and staying full.

Low in Fat

Despite the rich taste, lox is surprisingly low in total fat, with just 1g per ounce. Smoking rather than frying helps keep the fat content down It’s also packed with heart-healthy omega-3s

Very Low Carb

There are no net carbs in lox, making it keto-friendly and fitting for low carb diets Avoid pairing it with high carb bagels to keep meals extra low carb

Excellent Source of B Vitamins

Lox contains a whopping 80% DV of metabolism-charging vitamin B12 per serving. It also provides niacin, riboflavin and other B vitamins.

High in Sodium

Like many cured or smoked meats, lox is very high in sodium, with over 50% DV per ounce. The salt and brine used in processing lead to this substantial sodium level.

Overall, lox can make a great occasional protein source with minimal carbs and fat. But it’s smart to limit portions to control sodium intake.

Calorie Content of Lox

Here is the calorie breakdown for lox:

• 1 oz serving: 33 calories
• 100 grams: 117 calories
• 1/2 oz: 16 calories
• 1/4 oz: 8 calories

So while lox is high in sodium, it’s very low in calories per serving compared to many other proteins. The protein and fat contents stay constant per gram, while the sodium decreases slightly in smaller serving sizes.

Of the 33 calories in a 1 ounce serving, 65% of calories come from protein, while 35% come from fat. There are no calories from carbohydrates in lox.

Health Benefits of Lox

Despite some sodium drawbacks, lox provides some valuable nutritional and health upsides:

• High in Omega-3s – Lox provides anti-inflammatory omega-3 fatty acids EPA and DHA, which are tied to heart health and mental acuity.

• Excellent Source of Protein – The complete proteins in lox support muscle growth, satiety and strength.

• Loaded with B Vitamins – From metabolism-boosting B12 to energy-providing niacin and riboflavin, lox delivers a spectrum of key B vitamins.

• Low in Calories – With just 33 calories per ounce, lox offers a protein punch without excess calories.

• Low Carb – The zero carbs in lox make it a great choice for keto and low carb lifestyles.

Tips for Enjoying Lox

Here are some tips for savoring lox as part of a healthy diet:

• Stick to 1-2 ounce portions as a snack or appetizer rather than main dish.

• Select lox over fattier smoked salmon to cut calories and fat.

• Mix lox with low fat cream cheese or Greek yogurt instead of full fat versions.

• Opt for whole grain toast or low carb wrap rather than a large bagel to reduce carbs.

• Create lox salad with veggies instead of creamy dressings.

• Add lox to omelets or egg whites for a protein spike.

• Stay hydrated to counterbalance the sodium level.

When consumed in moderation alongside vegetables, fruits, whole grains and lean proteins, lox can be part of an overall nutritious diet. Savor the intense smoky salmon flavor while keeping calories, carbs and sodium in check.

Lox smoked chinook salmon provides a powerhouse of nutrition including protein, omega-3s and B vitamins with minimal carbs and fat. At just 33 calories per ounce, it offers a light calorie protein option. But it also contains substantial sodium, so practice portion control. Overall, lox makes for an enjoyable occasional treat that provides valuable nutrients.