1 serving (50 grams) contains 58 calories, 9.2 grams of protein, 2.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
278.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 54.8 mg | 18% | |
| Sodium | 1600 mg | 69% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 43.6 g | 87% | |
| Vitamin D | 1631.0 mcg | 8155% | |
| Calcium | 26.2 mg | 2% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 547.6 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Cold smoked salmon
Cold smoked salmon is a delicacy made by curing salmon in salt and then smoking it at a low temperature, typically below 90°F (32°C). Originating from Nordic and Scottish cuisines, it is now enjoyed globally in dishes like bagels with cream cheese, salads, and sushi. Nutritionally, cold smoked salmon is rich in high-quality protein, omega-3 fatty acids, vitamins like B12 and D, and minerals such as selenium. A typical 3-ounce serving provides about 100 calories, 16 grams of protein, and over 25% of the daily value for omega-3 fats, making it a nutrient-dense option for a healthy diet. However, due to its curing process, it can be high in sodium, so portion size is important.
Health Benefits
- Supports heart health due to its high omega-3 fatty acid content, which helps reduce inflammation and improve cholesterol levels.
- Boosts brain function, as omega-3s and vitamin B12 are critical for cognitive health and neurological function.
- Strengthens the immune system because it is a good source of selenium, an essential antioxidant mineral.
- Supports bone health, as vitamin D in cold smoked salmon aids in calcium absorption and bone maintenance.
- Promotes muscle repair and maintenance with its high protein content, providing all essential amino acids.
Dietary Considerations
Selection and Storage
Keep cold smoked salmon refrigerated at 38°F (3°C) or below and consume it within the date specified on the packaging. Once opened, use within 3-5 days. If freezing, ensure it is tightly sealed to prevent freezer burn.
Common Questions About Cold smoked salmon Nutrition
Is cold smoked salmon high in protein?
Yes, cold smoked salmon is an excellent source of protein. A 3-ounce (85-gram) serving typically contains around 16 grams of protein, making it a great option for meeting daily protein needs, especially for those focusing on high-protein diets.
Can I eat cold smoked salmon on a keto diet?
Yes, cold smoked salmon is an ideal choice for a keto diet. It is low in carbohydrates, containing less than 1 gram of carbs per 3-ounce serving, and is rich in healthy fats and protein, which align perfectly with the macronutrient distribution of ketogenic diets.
What are the health benefits and concerns of eating cold smoked salmon?
Cold smoked salmon is rich in omega-3 fatty acids, which support heart and brain health, as well as vitamins D and B12 for bone health and energy. However, it can be high in sodium, with around 600-700 mg per 3-ounce serving, which may be a concern for those monitoring their salt intake.
How much cold smoked salmon should I eat per serving?
A standard serving size for cold smoked salmon is about 2 to 3 ounces (56 to 85 grams). This portion provides a good balance of nutrients without excessive sodium intake. Limit consumption to 2-3 servings per week due to sodium levels and potential exposure to contaminants like mercury.
How does cold smoked salmon compare to hot smoked salmon?
Cold smoked salmon has a silky, delicate texture and is smoked at lower temperatures (usually under 90°F), while hot smoked salmon is firmer and cooked during smoking at higher temperatures (around 120-180°F). Nutritionally, both are similar, but cold smoked salmon may have a milder flavor and is often used in raw presentations like bagels or sushi.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
