Gravlax

Seafood

Item Rating: 58/100

1 serving (50 grams) contains 100 calories, 11.0 grams of protein, 5.0 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		142.9 mg	47%
Sodium		1904.8 mg	82%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		52.4 g	104%
Vitamin D		952.4 mcg	4762%
Calcium		47.6 mg	3%
Iron		1.2 mg	6%
Potassium		714.3 mg	15%

* 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 214 cal (50.5%)

Protein: 209 cal (49.5%)

Carbs: 0 cal (0.0%)

About Gravlax

Gravlax is a Nordic dish made by curing raw salmon with a mixture of salt, sugar, and dill. Traditionally associated with Scandinavian cuisine, it originates from a preservation method used by fishermen who buried salmon in sand and allowed it to ferment slightly. Gravlax is rich in protein, healthy fats, and provides important micronutrients such as vitamin D. With approximately 200 calories per 100-gram serving, it contains 22 grams of protein, making it a nutrient-dense food option. It is low in carbohydrates and fiber but offers beneficial omega-3 fatty acids, essential for heart and brain health.

Health Benefits

• Supports heart health due to its high omega-3 fatty acid content, which helps lower triglyceride levels.
• Boosts immune function with a formidable 400 IU of vitamin D per serving, contributing to bone health and immune regulation.
• Provides a high-quality protein source, with 22 grams per 100 grams, aiding in muscle repair and maintenance.

Dietary Considerations

Allergens: Contains fish

Suitable for: Pescatarian, low-carb

Not suitable for: Vegan, vegetarian

Selection and Storage

Store gravlax tightly sealed in the refrigerator and consume within 3-5 days. For extended storage, freeze in airtight packaging for up to 2 months.

Common Questions About Gravlax Nutrition

Is gravlax high in protein?

Yes, gravlax is high in protein. A typical 3-ounce serving contains about 22 grams of protein, making it an excellent choice for supporting muscle growth, repair, and overall dietary needs for protein-rich foods.

Can I eat gravlax on a keto diet?

Yes, gravlax is keto-friendly as it contains 0 grams of carbohydrates. Its high protein (22g) and fat (10g) content provide a great balance for those following a ketogenic diet.

Are there any health benefits or concerns with eating gravlax?

Gravlax is rich in omega-3 fatty acids, which support heart and brain health. However, it is high in sodium, with approximately 800mg per 3-ounce serving, so individuals monitoring their sodium intake should consume it in moderation.

What is the recommended portion size for gravlax?

A standard portion size for gravlax is about 3 ounces, which provides roughly 200 calories. This portion is generally sufficient as part of a balanced meal, especially when paired with fresh vegetables or whole-grain crackers.

How does gravlax compare to smoked salmon?

Gravlax and smoked salmon are both cured salmon, but gravlax is cured with salt, sugar, and dill, giving it a distinct herbal flavor. Smoked salmon undergoes a smoking process, which provides a more pronounced smoky taste. Both are similarly nutritious, though gravlax often contains slightly less sodium than smoked salmon.

Data Sources & Scientific References

1. Omega-3 Fatty Acids: Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Discusses the health benefits of omega-3 fatty acids, a major bioactive component found in gravlax due to its salmon content.

   View source →
2. The Benefits and Risks of Consuming Raw Fish

   Harvard T.H. Chan School of Public Health

   Explains the nutritional benefits and potential health risks of eating raw fish, relevant to gravlax's preparation.

   View source →