Smoked salmon (cold-smoked)
Ready-to-eat protein for bagels or eggs. It's high in sodium, so watch portions.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Smoked salmon for gym-goers
Per 100 g, smoked salmon (cold-smoked) provides 117 kcal, 18.3 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 4.3 g fat (0.9 g saturated). At 15.6 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (3 slices, about 57 g) comes to roughly 67 kcal and 10.4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Smoked salmon
Cold-smoked salmon is cured with salt and smoked at low temperatures, so it's ready to eat without ever being cooked. In this data it has fewer calories than raw farmed salmon and about the same protein, but far more sodium than fresh salmon. It's still an excellent source of vitamin D and omega-3s.
In a gym diet
Handy at breakfast or lunch: no cooking, and it goes well with eggs, bread or salad. A typical three-slice serving gives a moderate amount of complete protein, so it often works better as part of a meal than as the main protein. Calories suit a cut, but the sodium means it shouldn't be an all-day staple. It's a tasty way to get oily fish into your week.
Preparation and cooking
Eat it straight from the pack. Heat changes the texture and flavor, though you can stir it into warm scrambled eggs or pasta at the end. There's no cooking loss, so weigh the slices as they are. Pair it with lower-sodium foods to keep your daily salt in check.
Buying and storage
Compare ingredients and sodium on the label, and pass on packs that look slimy or smell off. Once opened, keep it in the fridge and finish it within a few days.
Things to watch
The sodium is high, which matters if you're watching your blood pressure. Since it isn't cooked, there's a listeria risk, so pregnant people and anyone with weakened immunity are generally advised to avoid it or cook it thoroughly. Avoid with a fish allergy.
Meal ideas
- Smoked salmon, scrambled eggs and chives on whole-grain toast for a high-protein breakfast.
- Bagel with smoked salmon, light cream cheese, cucumber and capers.
- Salad of smoked salmon, avocado, arugula and a lemon-dill dressing.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (138%) and Vitamin D (86%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 15.6 g | #9 of 16 |
| Protein per 100 g | 18.3 g | #13 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 117 kcal | #10 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Trout, rainbow, farmed (raw)
141 kcal · P 20.8 · C 0 · F 6.2
→Tuna, light, canned in oil (drained)
198 kcal · P 29.1 · C 0 · F 8.2
→Salmon, Atlantic, wild (raw)
142 kcal · P 19.8 · C 0 · F 6.3
→Mussels, blue (raw)
86 kcal · P 11.9 · C 3.7 · F 2.2
→Scallops (raw)
69 kcal · P 12.1 · C 3.2 · F 0.5
→Sea bass (raw)
97 kcal · P 18.4 · C 0 · F 2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in smoked salmon?
Smoked salmon (cold-smoked) has about 117 kcal per 100 g, or roughly 67 kcal per 3 slices (57 g).
How much protein is in smoked salmon?
About 18.3 g of protein per 100 g and 10.4 g per 3 slices. That works out to 15.6 g per 100 kcal, so it's a very protein-dense food.
Is smoked salmon good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is smoked salmon raw?
Cold-smoked salmon is cured and smoked at low temperatures, so technically it's uncooked. Hot-smoked salmon is cooked through during smoking and has a flakier texture.
Can I eat smoked salmon when pregnant?
Many health services advise pregnant people to avoid cold-smoked fish unless it's cooked until steaming hot, because of the listeria risk. Follow your local guidance and your clinician's advice.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.