Smoked salmon is a popular and delicious way to enjoy the nutritional benefits of salmon. But with its rich, fatty texture, some may wonder just how many calories are in a serving. In this in-depth guide, we’ll break down the calorie and nutrient profile of smoked salmon look at calories per slice and provide tips for enjoying smoked salmon as part of a healthy diet.
An Overview of Smoked Salmon Nutrition
Salmon is one of the most nutritious fish available. It’s an excellent source of protein, vitamins, minerals, and most notably – omega-3 fatty acids. These healthy fats support heart health, brain function, eye health and more. The smoking process adds flavor but preserves most of salmon’s nutritional value.
A 3.5 oz (100 gram) serving of smoked salmon contains:
- Calories: 117
- Fat: 4.9g
- Saturated fat: 1.5g
- Protein: 18g
- Omega-3s: 1.4g
- Sodium: 990mg
So while smoked salmon is high in sodium, it packs a powerful nutrient punch for a relatively low calorie count.
Calories in Smoked Salmon Slices
When eating smoked salmon, slice size makes a significant difference in calories. Here’s the breakdown for common serving sizes
- 1 slice (14g): 23 calories
- 2 slices (28g): 47 calories
- 1 oz: 55 calories
- 1⁄2 pack (60g): 111 calories
- 100g: 117 calories
As you can see, just two thin slices of smoked salmon contain only about 50 calories. The small slice sizes and rich flavor make it easy to enjoy smoked salmon without overdoing your calorie intake.
Comparing Smoked vs Regular Salmon Calories
Smoking imparts more calories than you would find in fresh, raw salmon. Here’s how they compare:
- 3.5 oz smoked salmon: 117 calories
- 3.5 oz raw salmon: 121 calories
The difference is minimal. Smoking adds flavor and preservation, while keeping nearly all the original nutritional value.
Tips for Enjoying Smoked Salmon
Here are some tips for savoring smoked salmon as part of a healthy, balanced diet:
- Read labels and choose wild-caught varieties whenever possible. These have higher omega-3s than farmed salmon.
- Watch sodium intake, as smoked salmon is high in salt. Balance it out by eating potassium-rich foods.
- Enjoy smoked salmon in moderation. Health experts recommend up to 3 servings of oily fish per week.
- Try smoked salmon in a breakfast bowl with eggs, spinach, and avocado for a nutrient-packed meal.
- Layer smoked salmon on toast or salads for an easy calorie-conscious appetizer or light lunch.
- Mix flaked smoked salmon into pasta, rice dishes and quiches instead of higher-calorie meats.
- Look for low-sodium smoked salmon and prepare without additional salt to reduce the sodium content.
The Bottom Line
When enjoyed in moderation as part of a varied diet, smoked salmon can be a deliciously healthy addition to your meal plan. Two slices contain just 50 calories, so it’s easy to incorporate without overdoing calories or sodium. With its stellar nutritional profile and versatile flavor, smoked salmon makes for a satisfying, nutrient-dense choice.
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FAQ
How many calories are in 2 thin slices of smoked salmon?
2 slices of Boston Smoked Fish Co. nova lox thinly sliced smoked salmon contains 110 Calories. The macronutrient breakdown is 0% carbs, 53% fat, and 47% protein.
How many calories are in smoked salmon slices?
Smoked salmon is relatively low in calories while boasting high quality protein, essential fats, and several vitamins and minerals. A 3.5-ounce (100-gram) serving of smoked salmon provides ( 1 ): Calories: 117. Protein: 18 grams.
Is smoked salmon ok on a diet?
Smoked Salmon in Various Diets
Salmon’s high protein and low fat content make it a regular fixture in the world of diets, especially those that prioritise protein and healthy fat consumption over carbs.
How many grams are two slices of smoked salmon?
| Origin | Raised in Norway or Scotland |
|---|---|
| Allergens | Fish |
| Net weight | 80g (2 slices), 160g (4 slices) |
| Storage | Store between 2 and 4 ° C |
| Nutritional values (per 100g) | Energy value: 813 kJ, 195 kcal Fat: 12.4 g of which saturated FA: 3.6 g Carbohydrates: <0.5 g of which sugars: <0.5 g Proteins: 21 g Salt: 3 g |
How many calories are in 2 pieces of smoked salmon?
7.31g There are 47 calories in 2 pieces of Smoked Salmon. Calorie breakdown: 35% fat, 0% carbs, 65% protein. Other Common Serving Sizes:
How many calories are in a slice of salmon?
Tesco salmon slices (1 slice, 16g): 30 calories, with a breakdown of 46% fat, 5% carbs, and 48% protein. Smoked salmon (1 piece): 23 calories, containing 35% fat and 65% protein. Wellsley Farms Scottish Style Sliced Salmon (2 oz serving): 110 calories, requiring a 31-minute walk to burn off.
How many calories are in a Tesco salmon slice?
Tesco Salmon Slices have a calorie breakdown of 46 fat, 5 carbs, 48 protein, and 30 calories per slice (16 g). Boneless Salmon has 41 calories per ounce, while smoked salmon slices (Morrisons) contain 94 calories, 0. 4 carbs, 52 fat, and 47 protein. Smoked salmon also contains 23 calories in 1 piece.
How many calories are in boneless salmon?
Boneless Salmon has 41 calories per ounce, while smoked salmon slices (Morrisons) contain 94 calories, 0. 4 carbs, 52 fat, and 47 protein. Smoked salmon also contains 23 calories in 1 piece. For reference, a 100g portion of wild caught salmon has 153 calories, and a 100g portion of farmed salmon has 208 calories.
How many calories are in a 4 oz salmon fillet?
Nutritional values vary slightly by type and preparation; for instance, a skinless 4 oz Atlantic salmon fillet can contain around 200 calories. Overall, salmon is a rich source of protein with healthy fats and minimal carbohydrates. How Much Salmon For Weight Loss?
How many calories are in a pound of salmon?
One standard serving of salmon provides approximately 83 calories, while 1 ounce of boneless salmon contains about 41 calories, with a similar macronutrient profile. For Atlantic salmon (farmed), 1 pound delivers around 700-800 calories, though this can vary based on cooking methods and any added ingredients.