Calorie Count: Smoked Salmon Terrine

Smoked salmon is a popular delicacy often enjoyed on bagels or crackers with toppings such as cream cheese, cucumber, or tomato. It is prized for its salty, fireside flavour, and distinctive fatty texture. But how many calories does it contain? Smoked salmon is relatively low in calories, with a 2 oz serving containing 90 calories, and a 3-ounce serving of raw salmon containing 121 calories. Most of the calories in smoked salmon come from protein and healthy fats.

Smoked salmon is low in calories, but high in nutrients

Salmon is often considered a delicacy due to its relatively high cost. Smoked salmon is a popular food, often served on bagels or crackers with toppings such as cream cheese, cucumber, or tomato. It is also used in dips, salads, and pasta.

Smoked salmon is a nutritious food, offering a range of health benefits. It is low in calories, with one piece containing around 23 calories. It is also a good source of high-quality protein, which can help you feel full for longer.

In addition to being low in calories, smoked salmon is high in essential nutrients. A 3.5-ounce (100-gram) serving of smoked salmon provides:

• Sodium: 600–1,200 mg
• Phosphorus: 13% of the Daily Value (DV)
• Copper: 26% of the DV
• Selenium: 32.4–59% of the DV
• Riboflavin: 9% of the DV
• Niacin: 30% of the DV
• Vitamin B6: 16% of the DV
• Vitamin B12: 3.26–136% of the DV
• Vitamin A: 26 µg
• Vitamin E: 1.35–9% of the DV
• Vitamin D: 86% of the DV
• Choline: 16% of the DV

Smoked salmon is also a rich source of omega-3 fatty acids, providing 0.5 grams of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per 3.5-ounce serving. These essential fats are important for brain function, heart health, and healthy aging.

While smoked salmon offers numerous health benefits, it is important to note that it is high in sodium, with a 100-gram serving containing 600–672 milligrams of sodium. This is significantly higher than the same serving of fresh salmon, which provides only 75 milligrams of sodium. As such, it is important to monitor your intake of smoked salmon, especially if you are sensitive to salt or have a cardiovascular condition.

A 3.5-ounce serving contains 32.4mg of selenium

Selenium is an important mineral that boasts a range of health benefits. A 3.5-ounce serving of smoked salmon contains 32.4mg of selenium, which is over half of the recommended daily intake. This makes smoked salmon a great dietary source of selenium.

Selenium is a powerful antioxidant, meaning it can protect the body from damage caused by harmful molecules called free radicals. By doing so, selenium may help to reduce the risk of certain illnesses. For example, selenium has been linked to a reduced risk of heart disease. This is partly because selenium can increase levels of HDL ("good" cholesterol) while decreasing levels of LDL ("bad" cholesterol).

Selenium also plays a role in maintaining healthy thyroid function. The thyroid is a small gland in the neck that produces hormones which regulate important processes in the body, such as metabolism and heart rate. Selenium helps the thyroid to produce these hormones by activating an enzyme called thyroid peroxidase.

In addition, selenium may help to protect against cognitive decline. This is because selenium has anti-inflammatory properties, which can help to preserve brain structure and function.

It is important to note that while smoked salmon is a good source of selenium, it is also high in sodium. Therefore, it should be consumed in moderation as part of a balanced diet.

It's a good source of protein, with 20% of your daily value

Salmon is a popular food choice, often enjoyed on a bagel or with crackers and cream cheese. Smoked salmon is a good source of protein, with 20% of your daily value. Protein is an essential macronutrient that helps maintain and repair body tissues, and it also plays a role in producing hormones and enzymes.

Smoked salmon is also a good source of high-quality protein, which means it can help you feel full for longer. This can be beneficial if you're trying to maintain or lose weight, as it may help reduce overall calorie intake by curbing cravings and snacking between meals. The protein in smoked salmon can also boost your metabolism, making it easier to burn fat and calories, further aiding weight management.

In addition to being a good source of protein, smoked salmon is also low in calories. A 3.5-ounce (100-gram) serving typically contains around 60-120 calories, depending on the type of salmon and the smoking method. This makes it a nutritious and satisfying snack or meal option for those watching their weight or looking to incorporate more protein into their diet.

The protein content in smoked salmon also contributes to its versatility in cooking. Its firm texture and flavour make it a suitable ingredient for various dishes, including salads, pasta, dips, and more. Whether enjoyed as a quick snack or incorporated into a recipe, smoked salmon can be a delicious and nutritious option.

Smoked salmon is high in sodium

Smoked salmon is a delicious, nutritious treat, packed with vitamins, minerals, and omega-3 fatty acids. However, it's important to remember that smoked salmon is high in sodium, with a 3.5-ounce (100-gram) serving containing 600-1200 mg of sodium. To put this into perspective, the same serving size of fresh salmon contains only 75 mg of sodium. This means that a single serving of smoked salmon can provide over half of the daily limit of 2300 mg of sodium recommended by the USDA and the Dietary Guidelines for Americans.

The high sodium content of smoked salmon is due to the curing process it undergoes. To create smoked salmon, salmon fillets are covered in salt and occasionally sugar, then left to sit for 12-24 hours to draw out moisture through curing. The longer the curing process, the more salt the salmon absorbs. After curing, the fillets are rinsed, dried, and placed in a smoking kiln.

Because of its high sodium content, smoked salmon may not be a healthy option for everyone. Excessive sodium intake has been linked to an increased risk of stroke and heart disease. The World Health Organization and the American Heart Association recommend limiting sodium intake to 2000 mg and 1500 mg per day, respectively. Therefore, if you are watching your salt consumption or have a cardiovascular condition, you may want to monitor your intake of smoked salmon or opt for fresh salmon instead.

Additionally, when purchasing smoked salmon, it's important to check the label to compare the sodium content of different brands. Some brands may have higher levels of salt, so choosing a lower-sodium option can help you enjoy this tasty treat in a healthier way.

It's a great source of omega-3 fatty acids

Salmon is one of the most nutrient-dense foods on the planet. It is a great source of omega-3 fatty acids, which have various health benefits for your body and brain.

Firstly, omega-3 fatty acids are essential fats that your body cannot produce, so you must obtain them from your diet. They are known as healthy fats, and they are associated with both health benefits and a rich, delicious flavour. Salmon is a classic example of this win-win situation.

Secondly, omega-3 fatty acids are crucial for brain function, heart health, and healthy ageing. Studies have shown that people who regularly consume fatty fish, such as salmon, have a lower risk of heart disease, dementia, and depression. The omega-3 fats found in salmon, known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), play a vital role in maintaining brain structure and function, reducing inflammation, and lowering triglycerides.

Thirdly, the omega-3 content of salmon varies depending on the species and their habitat. King salmon, which favour deeper and colder waters, have the highest omega-3 levels among Pacific salmon species. Sockeye salmon also tend to have higher fat content due to their longer migration distances. On the other hand, pink and keta (chum) salmon have the shortest migration distances and, therefore, the lowest fat levels.

Lastly, the recommended intake of omega-3 fatty acids is 250-500 milligrams (mg) of EPA and DHA per day for healthy adults. This can be achieved by consuming two servings of fatty fish per week. Salmon provides an impressive 2,150 mg of EPA and DHA combined per 3.5-ounce (100-gram) serving.

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