Smoked Salmon Benefits, Nutrition, And Its Side Effects

smoked salmon benefits

Smoked salmon benefits have a lot. Smoked salmon stands out in particular as a great source of omega-3 fatty acids, which can ease inflammation, preserve brain function and structure, and lower triglycerides. Omega-3 fatty acids can also help prevent heart disease by balancing out omega-6 fatty acids in your blood. Here we are going to discuss the benefits of smoked salmon.

Smoked Salmon Benefits

Vitamin B12

This helps boost nerve function, DNA production, and the production of red blood cells.

Vitamins A and E

These are antioxidants that can override free radicals, which can lead to disease and tissue damage.


This is an antioxidant that lowers the risk of heart disease through the increase of HDL (“good” cholesterol) and the decrease of LDL (“bad” cholesterol).


Eat smoked salmon as a source of dietary protein. Getting enough protein each day keeps your tissues strong and healthy. Dietary protein breaks down into a family of nutrients called amino acids — compounds that your cells need to function. If you don’t get enough protein from your diet, your body begins to break down your tissues, such as muscle tissue, as an alternate source of amino acids. Lox is considered a complete protein, as it provides every amino acid your cells need to make protein. Eating 3 ounces of smoked salmon boosts your protein intake by 16 grams, approximately 25 percent of the daily protein requirements for a 150-pound person.


Smoked salmon also serves as a good source of fat. A 3-ounce serving of the fish contains 4 grams of total fat, including 0.5 grams of omega-3 fatty acids. These fats help maintain brain function to protect you from depression, memory loss, or even dementia caused by an omega-3 fatty acid deficiency. Each 3-ounce serving of smoked salmon provides 41 percent of the recommended omega-3 fatty acid intake for women or 28 percent for men.


Smoked salmon provides essential minerals, including iron. Getting enough iron helps get you through each day, as the mineral allows your blood cells to supply your tissues with the oxygen needed to support your metabolism. Low iron intake prevents your blood from carrying enough oxygen, leading to fatigue and an elevated heart rate. A 3-ounce portion of lox contains 0.7 milligrams of iron, 9 percent of the daily iron requirement for men or 4 percent for women.


Despite its nutritional benefits, smoked salmon consumed in large amounts might negatively affect your health. This salmon is very high in sodium. It contains 1,700 milligrams of sodium per 3-ounce serving, or more than your entire adequate intake of the nutrient, according to the Linus Pauling Institute. If you eat the fish regularly, your high sodium intake might increase your risk of high blood pressure and heart disease. Look for lower-sodium varieties of smoked salmon, and avoid other sources of sodium — such as olives, pickles, or pre-packaged foods — on the days you eat lox.

100g Smoked Salmon Nutrition

  • Calories: 117
  • Fat: 4.3 grams
  • Protein: 18.3 grams
  • Calcium: 11 milligrams
  • Iron: 0.85 milligrams
  • Sodium: 672 milligrams
  • Zinc: 0.31 milligrams
  • Selenium: 32.4 milligrams
  • Vitamin B12: 3.26 micrograms
  • Vitamin A, RAE: 26 micrograms
  • Vitamin E (alpha-tocopherol): 1.35 milligrams

Side Effects of Smoked Salmon

Smoked salmon is high in sodium

A 100-gram serving has 672 milligrams of sodium. The same amount of fresh salmon has only 75 milligrams. Eating too much sodium can significantly raise your risk of stroke and heart disease. According to the World Health Organization, you should try to limit your sodium intake to 2,000 milligrams per day. The American Heart Association suggests an even more modest limit of 1,500 milligrams per day. It’s especially important not to eat too much-smoked salmon if you have a cardiovascular condition.

It may raise your risk of cancer

Too much-smoked meat can put you at higher risk of certain cancers, such as colorectal cancer.

It may have harmful bacteria

If you have a weak immune system or a sensitive stomach, you might want to avoid eating too much-smoked salmon. Cold-smoked salmon in particular may have the bacterium Listeria monocytogenes, which can lead to listeriosis. To avoid listeriosis, you can try hot-smoked salmon. Unlike cold-smoked salmon, which is smoked at 50 F to 90 F (10 C to 32 C) for about a day, hot-smoked salmon is processed at least 145 F (63 C) for more than 30 minutes. This isn’t hot enough to cook the salmon, but it is hot enough to kill bacteria, making it safer to eat.

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