Is Smoked Salmon Healthy?

Whether you have it for breakfast, tucked in a bagel with lashings of cream cheese, or by itself with a squeeze of lemon, smoked salmon is one of our favourite ingredients. We already know that it’s delicious and has the power to take a sandwich to the next level, but is smoked salmon healthy? This popular form of cured fish often takes centre stage as a result of its fatty texture and distinctly smoky flavour while its health benefits and nutritional merit can sometimes go overlooked. So, if you’re eyeing up that gleaming bagel loaded with smoked salmon, cream cheese, capers and dill, now might be a good time to find out if smoked salmon is healthy.

Let’s get into some of the nutritional benefits of smoked salmon. And it’s good news for the pescatarians among us, as the list is pretty weighty. You’ve probably heard of omega-3 fatty acids – they’re found in fish, eggs, vegetable oils, and flaxseeds, and come with a wealth of health benefits. Well, luckily enough, smoked salmon is heaving with omega-3 fatty acids EPA and DHA, which have been linked to a reduced risk of heart disease and certain cancers, among other benefits. As well as this, omega-3 is thought to reduce the risk of age-related mental decline disorders such as Alzheimer's Disease by lowering triglycerides, reducing inflammation, and maintaining brain function.

Essentially, smoked salmon is a great way to stock up on healthy fatty acids. But that’s not all. If you’re looking for a healthy and delicious source of vitamins and minerals, then smoked salmon’s your guy. In fact, a 100g serving of smoked salmon contains 136% of your daily vitamin B12 needs and 86% of your vitamin D daily values. This means that tucking into a hefty slab of salmon could save you from having to go on the hunt for vitamin supplements. Vitamin B12 helps boost nerve function and the production of both red blood cells and DNA, while vitamin D is essential for regulating loads of cellular functions. Smoked salmon also has astaxanthin, an antioxidant that lowers the risk of heart disease. Basically, you’d better put smoked salmon on the shopping list.

However, while these nutritional benefits work to suggest that smoked salmon is pretty healthy, it’s worth noting that there are a few risks associated with eating large amounts of the delicacy. For one, smoked salmon is much higher in sodium than fresh salmon; a 100g serving of smoked salmon contains 673mg of sodium, while the same amount of fresh salmon contains just 75mg. Also, the raw nature of smoked salmon increases the risk of harmful bacteria that can result in food poisoning, so it may be worth avoiding if you have a sensitive stomach or a weak immune system. This being said, most things are fine to eat in moderation, so don’t let it put you off that Eggs Royale.

There are a few different types of smoked salmon. While you’ve most likely heard of smoked salmon – you’re reading this article, after all – there are a few variations that can sometimes cause confusion. Lox is often referred to synonymously with smoked salmon, but there are a few subtle differences that separate the two. The main difference is that smoked salmon is cured and then smoked, whilst Lox is only cured, giving it a significantly saltier flavour, whilst the texture is more-or-less similar. Similarly, Gravadlax is cured with sugar, salt, and dill, and isn’t smoked. In terms of health impacts, you can probably imagine that the increased sodium content in lox and gravadlax makes them less healthy options.

If you’re wondering if smoked salmon would make a quick and healthy addition to your diet, you’re in luck. Smoked salmon is a popular ingredient in loads of diets, from keto to paleo and everything in between. 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. An example of this is the keto diet, which promotes eating meat, fish, and dairy products; smoked salmon, therefore, fits in quite nicely, especially as this fish can be eaten by itself with just a squeeze of lemon and still be delicious. Smoked salmon can be eaten in a wide variety of diets, including paleo, Dukan, Mediterranean, Atkins, and more. Essentially, if you’re asking yourself if smoked salmon is healthy, the answer is a resounding yes.

So, we’ve come to the conclusion that smoked salmon is healthy, but now we need to work out how to serve it. It can be pretty tempting to wack it into a cream-cheese-filled bagel, scatter it with spring onions and capers and call it a day, or simply finish off a packet in one sitting. But here’s the thing: while smoked salmon is healthy, it’s also rather expensive. This means that there’s a lot riding on what you do with it, as each slither of this cured fish seems to cost upwards of four quid.

Now, don’t get us wrong – there’s absolutely nothing wrong with a smoked salmon bagel or sandwich. In fact, it can be argued that this is where smoked salmon really comes into its own. However, if you want to boost the health benefits even more, there are certain healthy pairing and serving ideas that will ensure that you get the most nutritious value from your hard-earned money.

Pair it with quinoa for a bit of added magnesium, potassium, iron, fibre, and folate, or with couscous for a touch of selenium, fibre, and protein. Smoked salmon and risotto would make a delicious and fulfilling midweek meal, and you can add whatever veg takes your fancy for some extra nutrients. Smoked salmon with scrambled eggs is another absolute classic, especially if you’re in search of an extra protein boost. You could even try your hand at making sushi; this is a fun way to incorporate smoked salmon with healthy ingredients such as rice, seaweed, and vegetables. And if you’re wondering if sushi is healthy, you can check out this article on whether Japanese cuisine is healthy (spoiler: it is).

Either way, if you’ve come to the conclusion that smoked salmon is healthy but you’re wondering what to pair it with, we’ve got you. This cured fish is surprisingly versatile, so whether you pair it with couscous or quinoa or simply chuck it in a bagel, you’re gonna be in for a healthy treat.

So, let's have a look at the salt content in smoked salmon. If you’re wondering if smoked salmon is healthy, salt might be at the forefront of your mind as it’s no secret that this fish is rather high in sodium. This is because the salmon is cured in salt before being smoked, meaning that the sodium levels are significantly higher than salmon eaten in different forms. For example, smoked salmon contains up to 1200 milligrams of salt per 100g serving while the same serving of fresh salmon contains only 75mg. Too much sodium can result in a range of health issues, including high blood pressure, heart disease, and strokes.

This means that while smoked salmon has plenty of health benefits that suggest that it is healthy, you may want to limit your intake if the salt content concerns you.

Despite its high sodium content, smoked salmon is pretty healthy when eaten as part of a balanced diet. You probably already know this by now, but most food is alright when eaten in moderation; just chuck in a bit of protein and a few vegetables here and there, and you’ll have yourself a balanced, nutritious meal in no time at all. We would recommend eating smoked salmon with some sort of fibrous grain – maybe quinoa, brown rice, or barley – and a great big batch of vegetables. Whether you go for garlicky roasted tomatoes, meaty mushrooms, or aromatic fennel, adding some veg to your meal is a great way to keep it balanced, healthy and, most importantly: tasty.

Smoked salmon and egg is a winning combination – as well as a delicious one – so add a scrambled egg for some extra protein, calcium, unsaturated fat, and other vitamins. Keep it healthy by being sparing with the milk and butter. Or don’t. It’ll be delicious either way.

There are loads of healthy homemade smoked salmon recipes that are just as tasty as they are nutritious. In fact, smoked salmon is a great ingredient to add to loads of different homemade dishes, as it adds a bit of luxury to an otherwise simple meal. Just try and buy seasonal, high-quality produce to make sure that your meal is as healthy as possible; if you’re asking yourself if smoked salmon is healthy, then this is a great way to make sure that the overall dish has nutritional benefits. For example, smoked salmon with scrambled eggs made using organic, free-range eggs is a great way to make your meal healthier without sacrificing any of the ingredients that make it so delicious. Even though high-quality ingredients may be a bit pricier, it’s worth it for the nutritional payoff.

So, if you’re wondering if smoked salmon is healthy, the answer is a big fat yes. This is great news if you’re a fan of this popular fish, as it’s a delicious and healthy ingredient that can be incorporated into your daily diet pretty easily. Pair it with veg such as mushrooms, tomatoes, and broccoli, as well as healthy grains like quinoa, couscous, and brown rice, et voilà, you’ll have yourself a balanced plate in no time. Just take it easy on the salt, as smoked salmon has more than enough, and enjoy your meal. Perfect.

We’ve tried to answer all of your most frequently asked questions about how healthy smoked salmon is in a nutshell. If there’s anything we’ve failed to answer, please don’t hesitate to get in touch.

What are the health benefits of smoked salmon?

Smoked salmon has loads of health benefits, including omega-3, vitamin B12, vitamin D, astaxanthin, protein, iron, and more. The list is pretty extensive.

How does smoked salmon compare nutritionally to fresh salmon?

Smoked salmon has a much higher salt content than fresh salmon, meaning that you may want to opt for the latter if you’re watching your sodium intake. However, this isn’t to say that smoked salmon can’t be enjoyed in moderation. Just take care not to pair it with other salt-heavy ingredients and you’ll be right as rain.

Can smoked salmon be included in a weight-loss diet?

Definitely. Smoked salmon can be eaten when following popular diets such as keto, paleo, Atkins, and more, as well as part of a balanced diet that can promote weight loss.

What are some healthy ways to serve smoked salmon?

Serve smoked salmon with healthy grains such as brown rice or quinoa, as well as with plenty of vegetables. Smoked salmon also goes well with egg, so add a scrambled egg for some extra protein if you fancy.

Is smoked salmon suitable for heart-healthy diets?

Smoked salmon is great to eat if you’re keeping an eye on your heart health, as it contains a lot of omega-3 fatty acids. These help to prevent heart disease by balancing out the omega-6 fatty acids in your blood.

How can I choose the healthiest smoked salmon at the shop?

Gradavlax and lox tend to have higher sodium levels than regular smoked salmon, so we would recommend against choosing these types if you’re trying to be healthy. Of course, everything in moderation is fine!

Are there any risks associated with eating smoked salmon?

While the overall risk is pretty low, smoked fish does come with a higher risk of listeria, a rare bacterial infection. Pregnant women and people with weak immune systems are recommended to avoid smoked salmon for this reason.

Can smoked salmon fit into a low-carb or keto diet?

Smoked salmon can easily be incorporated into a low-carb or keto diet, as well as a variety of other diets. This is due to its high protein content.

Can smoked salmon be a part of a diabetic-friendly diet?

Smoked salmon is a great option for diabetic-friendly diets, as its high omega-3 levels make it great for reducing the risk of diabetic-related conditions such as heart disease, heart failure, and strokes.

What vegetables pair well with smoked salmon for a balanced meal?

You can really take your pick, as loads of different vegetables pair well with smoked salmon. Tomatoes, mushrooms, onion, broccoli, fennel, and cabbage are some good options, but you can feel free to choose whatever takes your fancy.

How often should smoked salmon be consumed for health benefits?

Smoked salmon can be eaten safely around twice a week. Due to its high sodium content, it's not recommended to be consumed on a regular basis, so stick to a few times a week.