What is the sodium content in salmon? How can you enjoy seafood while watching your sodium intake? Discover the answers in this informative article.

Sodium Intake: The Hidden Dangers

Americans love sodium chloride, also known as common table salt, and they consume far too much of it. Unfortunately for savory-food fans, a diet high in sodium can wreak havoc on your health. According to the Harvard T.H. Chan School of Public Health, excess sodium increases your blood volume and with it, your blood pressure. Chronic high blood pressure can increase your risk of serious conditions like heart disease and stroke.

We do need sodium, though, for important bodily functions like maintaining good fluid balance, transmitting nerve impulses, and moving our muscles. So how much sodium can you safely eat each day? The latest dietary guidelines from the Food and Drug Administration (FDA) and the American Heart Association (AHA) recommend keeping sodium levels below 2,300 milligrams (mg), or just 1 teaspoon, per day. A limit of 1,500 mg could benefit you even more, according to the AHA — but if either of those aren’t possible for you at the moment, even cutting back by 1,000 mg could improve your blood pressure.

Surprising Sodium Traps to Avoid

While most people already know it’s best to steer clear of high-salt foods like movie-theater popcorn and French fries, you also need to be on the lookout for less obvious foods that are loaded with sodium. From canned veggies to bread, here are secret salt mines to beware of:

Deli Meats and Hot Dogs

Sliced deli meats and hot dogs are packed with sodium. One hot dog can contain about 500 mg of sodium, while just two slices of regular deli ham can have close to 250 mg. Instead, choose fresh meats or fish and try making an extra serving at dinner to use for your lunch the next day.

Breakfast Cereals

The average American consumes more than 3,000 mg of sodium per day, and cereals and other processed foods account for a large majority of our sodium intake. One cup of cornflakes can have almost 200 mg of sodium per serving, which can add up quickly if you aren’t measuring portion sizes. Instead, try making your own mixes from scratch using low-sodium baking powder and baking soda.

Vegetable Juice

Even a healthy-sounding option like vegetable juice can be high in salt. A can of tomato juice can have more than 900 mg of sodium per 11.5-ounce serving. Your best bet is to squeeze your own fresh vegetable juice — a medium tomato has only 6 mg of sodium.

Canned Soups and Vegetables

Anything in a can could harbor sodium shenanigans. A classic 10.5-ounce can of Campbell’s chicken noodle soup can have more than 800 mg of sodium. Choose low-sodium options or make your own soups and veggie dishes from scratch.

Sodium in Salmon: Balancing Flavor and Health

Salmon is a nutritious and delicious seafood option, but it’s important to be mindful of its sodium content as well. A 3-ounce serving of cooked wild-caught salmon contains around 50 mg of sodium, while a 3-ounce serving of farmed salmon has about 100 mg. This is relatively low compared to many processed foods, but it’s still important to consider if you’re watching your sodium intake.

Tips for Enjoying Salmon While Reducing Sodium

Here are some tips to help you enjoy salmon while keeping your sodium intake in check:

• Choose wild-caught salmon over farmed, as it tends to be lower in sodium.
• Avoid using high-sodium seasonings or sauces when preparing salmon. Instead, opt for fresh herbs, lemon, and other low-sodium flavorings.
• Limit the amount of added salt in your salmon dishes and try to keep your overall meal plan within the recommended daily sodium limits.
• Consider pairing salmon with low-sodium side dishes like roasted vegetables or a fresh salad.

Unlocking Salmon’s Nutritional Benefits

Salmon is a highly nutritious food that offers a wealth of benefits beyond just its sodium content. It’s an excellent source of high-quality protein, omega-3 fatty acids, and various vitamins and minerals. Incorporating salmon into your diet can support heart health, brain function, and overall well-being.

Salmon’s Nutritional Powerhouse

A 3-ounce serving of cooked salmon provides:

• 22 grams of protein
• Approximately 1.9 grams of omega-3 fatty acids
• Significant amounts of vitamins B12, D, and selenium

These nutrients can help reduce inflammation, lower cholesterol levels, and support cognitive function. Salmon’s high protein content also makes it a filling and satisfying addition to any meal.

Balancing Sodium and Enjoying Seafood

While it’s important to be mindful of your sodium intake, don’t let that discourage you from enjoying the many health benefits of seafood like salmon. By making smart choices and using low-sodium cooking methods, you can still savor the delicious flavors of salmon while keeping your sodium levels in check.

Practical Strategies for Sodium-Conscious Seafood Enjoyment

• Read nutrition labels and choose low-sodium options when possible.
• Experiment with fresh herbs, lemon, and other flavorful low-sodium seasonings.
• Limit the use of high-sodium sauces, marinades, and condiments.
• Balance your salmon-based meals with plenty of fresh, low-sodium vegetables and whole grains.
• Stay hydrated by drinking water, which can help flush out excess sodium.

By being mindful of your sodium intake and making strategic choices, you can continue to enjoy the incredible health benefits of salmon and other seafood while maintaining a balanced diet that supports your overall well-being.

10 High-Sodium Foods to Avoid

You already know it’s best to lay off high-salt foods like movie-theater popcorn and French fries, but you also need to be on the lookout for less obvious foods that are loaded with sodium.

By Chris Iliades, MDMedically Reviewed by Kelly Kennedy, RDN

Reviewed: November 10, 2021

Medically Reviewed

Salt is everywhere — in foods where you would expect it to be, as well as plenty where you might not.

Carmen Palma/Stocksy

Americans love sodium chloride, also known as common table salt — and they consume far too much of it. Unfortunately for savory-food fans, a diet high in sodium can wreak havoc on your health. According to the Harvard T.H. Chan School of Public Health, excess sodium increases your blood volume and with it, your blood pressure. Chronic high blood pressure can increase your risk of serious conditions like heart disease and stroke.

We do need sodium, though, for important bodily functions like maintaining good fluid balance, transmitting nerve impulses, and moving our muscles. So how much sodium can you safely eat each day? The latest dietary guidelines from the Food and Drug Administration (FDA) and the American Heart Association (AHA) recommend keeping sodium levels below 2,300 milligrams (mg), or just 1 teaspoon, per day. A limit of 1,500 mg could benefit you even more, according to the AHA — but if either of those aren’t possible for you at the moment, even cutting back by 1,000 mg could improve your blood pressure.

While most people already know it’s best to steer clear of high-salt foods like movie-theater popcorn and French fries, you also need to be on the lookout for less obvious foods that are loaded with sodium. From canned veggies to bread, here are secret salt mines to beware of.

Next up video playing in 10 seconds

Grapefruit Brûlée

If you love grapefruit but don’t love the bitterness factor, this recipe is perfect for you. It’s also a great way to impress your guests. One essential tool you’ll need is a kitchen torch, to create the brûlée top on the grapefruit. Serve this for a fancy brunch, or just enjoy during the week when you feel like treating yourself!

4.0 out of 33 reviews

PREP TIME

2 min

COOK TIME

3 min

TOTAL TIME

5 min

Ingredients

1 grapefruit

1 tbsp coarse sugar, divided

Fresh berries, for garnish

Fresh mint leaves, for garnish

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

175

total fat

0.5g

saturated fat

0.1g

protein

2g

carbohydrates

44g

fiber

5.1g

sugar

33.3g

added sugar

15g

sodium

0mg

TAGS:

Mediterranean, Gluten-free, Vegetarian, Vegan, Low-Sodium, High-Fiber, Low-Fat, Quick & Easy, Breakfast

1213

Deli Meats Are Doused in Sodium

Juan Moyano/Stocksy

“Most people know better than to shake table salt all over their food, but there are plenty of hidden sources of sodium in our diets,” says Lanah J. Brennan, RDN. “Sliced deli meats and hot dogs are packed with sodium.” One hot dog can contain about 500 mg of sodium, while just two slices of regular deli ham can have close to 250 mg. “Choose fresh meats or fish instead, and try making an extra serving at dinner and using the rest to make your lunch the next day,” she advises.

Do check the nutrition labels of raw meats, though; sometimes they can be “plumped” with a sodium solution to help retain moisture that nonetheless can quintuple their salt content.

1214

Your Breakfast Cereal Might Be Seriously Salty

Getty Images

The average American consumes more than 3,000 mg of sodium per day, according to the FDA, and cereals and other processed foods account for a large majority of our sodium intake. One cup of cornflakes can have almost 200 mg of sodium per serving, which can add up quickly if you aren’t measuring portion sizes. And other processed breakfast foods are even worse: Premade pancake mixes like Bisquick can have more than 400 mg per serving. “Instead,” Brennan says, “try making your own mixes from scratch using low-sodium baking powder and baking soda.”

1215

Vegetable Juice Can Be a Liquid Salt Mine

Anna Usova/Getty Images

Even a healthy-sounding option like vegetable juice can be high in salt. That’s why it’s important to read labels closely. Sodium content is listed per serving size; to be considered a low-sodium serving, it should be 140 mg or less, per the FDA. Even a can of tomato juice can be a mini sodium bomb, with more than 900 mg per 11.5-ounce serving. Your best bet is to squeeze your own fresh vegetable juice — a medium tomato has only 6 mg of sodium, per the U.S. Department of Agriculture.

1216

Canned Soups and Vegetables Contain Untold Salt — and Are Still Bland

Shana Novak/Getty Images

Anything in a can could harbor sodium shenanigans. “Check all those can labels, and choose products with less sodium per serving,” says Brennan. A classic 10.5-ounce can of Campbell’s chicken noodle soup contains 2,225 mg of sodium, for instance — basically your entire daily allowance. On the other hand, you can make your own soup using low-sodium broth and fresh ingredients.

To lower your sodium intake, buy your vegetables fresh instead of from a can, and be sure to rinse all canned veggies to remove excess sodium before eating. Half a cup of raw carrots has only 45 mg of sodium, and a cup of green beans has just 6 mg.

1217

Flavor Packets and Condiments Are Teeming With Salt

Prathan Chorruangsak/iStock

Instead of using the salty flavor packets that come in boxes of macaroni and rice dishes, make your own flavorings with fresh ingredients. By using fresh herbs and spices, you can infuse plenty of flavor into your dishes without any additional sodium. Consider seasoning your meals with lemon juice, ground pepper, cumin, garlic, onion powder, and fresh herbs.

Also, be careful about pouring on condiments. Ketchup has about 150 mg of sodium per tablespoon, and soy sauce can pack almost a whopping 1,000 mg of sodium per tablespoon.

1218

Frozen Meals Can Be Freakishly Salty

Stocksy

The frozen foods section of your grocery store can be another hiding place for salt. A single slice of a frozen pizza can contain up 750 mg of sodium — and who eats just one? A single serving of frozen meatloaf might have 900 mg.

All that excess salt causes your body to retain fluid, which will not only leaving you feeling bloated, but can also lead to high blood pressure. Look for low-sodium options, or better yet, cook your own meals from scratch in bulk, and freeze leftovers for days you don’t feel like cooking.

1219

Spaghetti Sauce Is Sneaky Salty

Juan Moyano/Stocksy

Spaghetti may make a frequent appearance in your dinner rotation, but if you are worried about your sodium intake, you might want to rethink how you prepare the dish. One cup of spaghetti sauce can have a sodium content of nearly 1,000 mg. If you’re a fan of meat sauce, you also have to factor in the additional sodium coming from the sausage or meatballs. As an alternative, make your own spaghetti sauce from ripe plum tomatoes and fresh basil and garlic. You can also toss spaghetti with fresh veggies and olive oil for a healthy, no-sauce dish.

1220

Bread and Tortillas Bristle With the Briny Stuff

Maren Caruso/Getty Images

When it comes to breads, rolls, and tortillas, once again, you need to read the labels carefully. Don’t assume that all grains are the same. One 6-inch flour tortilla can contain more than 400 mg of sodium, and that number jumps to more than 500 mg for a 10-inch tortilla. Instead, choose plain corn tortillas, which contain just 15 mg of sodium in two 6-inch rounds. And if you’re grilling, a hamburger bun can add an additional 200 mg of sodium to your meal. Instead, try swapping in a lettuce wrap or portobello mushroom bun for added nutrients and flavor, without any extra sodium.

1221

Your Dairy Might Dance in Salt

Juan Monino/iStock

Dairy can be a good source of calcium and vitamin D, but some products may not be a smart choice when it comes to managing high blood pressure. Some dairy foods like cottage cheese, buttermilk, and processed cheeses can be high in salt. For a lower-sodium option, choose fresh mozzarella with 85 mg of sodium per ounce or Swiss cheese with less than 40 mg per slice.

1222

Some Seafoods Are Saturated With Sodium

Miguel Angel Ortega/Getty Images

Seafood is a great addition to a heart-healthy diet. When prepared in a healthy way, seafood may help lower cholesterol, which in turn helps improve heart health. But you need to choose your seafood wisely, since options like shellfish and canned tuna fish are high in salt. Five ounces of canned tuna has more than 300 mg of sodium, and 3 ounces of frozen shrimp can have more than 400 mg. Better seafood choices include fresh tuna, salmon, halibut, and haddock.

Before putting any food in your grocery cart, follow this simple rule of thumb: “The bottom line on hidden food sources of sodium is to check your labels and choose products with less than 140 mg per serving,” says Brennan. And choose fresh, whole foods as often as possible.

Additional reporting by Monroe Hammond.

Surprising Foods High in Sodium​

When it comes to getting enough sodium in the diet, most people have nothing to worry about—Americans really like their salt. But runners need to make sure they’re getting enough. “If you’re too low, you run the risk of hyponatremia, which can lead to headache, nausea, vomiting, fatigue, muscle cramps, and it’s dangerous unless treated,” says Cheryl Scigousky, USA Triathlon certified coach and director of programming at Runners High Studio in Chicago.

“Runners need sodium to help stay hydrated. The amount of sodium you need is extremely variable. Heat, duration, along with sweat rate are a few factors involved in determining how much sodium is needed,” she says.

RELATED: How Much Salt Do Runners Really Need?

So, consider how much water you drink and the amount of sweat you produce—if you notice salty sweat or white spots on your clothing, and if you’re chugging water during your runs, you might need a little extra sodium before or during your workout. And, if you’re going for high-intensity or longer durations, such as an hour or more in the heat, grab a drink that contains sodium and electrolytes, she says. “Athletes vary in how ‘salty’ their sweat is, but it can range from just 30 mg a cup to up to 470 mg per cup,” says Maggie Moon, R.D., author of The MIND Diet.

Still, while getting enough salt is important, some foods you deem healthy are actually too high in sodium. Remember, balance is everything. Here are eight foods that are sneaky in the salt department.

Chicken Broth

Known as an immunity booster and cold remedy, there’s nothing wrong with a bowl of hot chicken soup. But many canned and store-bought varieties are incredibly high in sodium. “Chicken broth can have about 2700 mg sodium in it. A better alternative is a nutrient rich soup, such as lentil, split pea, or tomato,” says Moon.

RELATED: 4 Major Signs You’re Eating Too Much Salt

Or, get into the kitchen and make your own chicken soup, which allows you to reduce the amount of salt. “Homemade means you can control the sodium, but packaged soups are okay too, just check the label to make sure the sodium isn’t sky high,” she says, noting that 600 mg or more is too high. (Try this slimmed-down chicken soup recipe.)

Meals on the Run: Quick-Cooking Barley & Kale Soup

​

​

Aged Cheese

Cheese is high in calcium and protein to strengthen bone mass and repair muscles, so it’s a good staple to keep in the fridge. But not all cheeses are created equal. Many aged cheeses, while they taste hashtag 100, are high in sodium, says Moon. For instance, “Parmesan has more than 500 mg per ounce; processed American, has around 475 mg per ounce, and Swiss has around 400 mg per ounce,” she says.

Swap aged cheese for fresh and other dairy sources. Try yogurt, like Greek or Icelandic, full-fat dairy, or fresh cheeses, like mozzarella.

Cottage Cheese

There’s no need to toss your go-to breakfast food, but you might want to be careful about portion control. “Surprisingly, cottage cheese often has more than 400 mg of sodium per serving. Again, there are some positive nutrients to consider, such as protein and calcium, so I wouldn’t take this out of my post-workout snack tray, but I might just use a dollop instead of a 1/2-cup serving,” says Moon.

RELATED: 7 Everyday Foods More Super Than “Superfoods”

Canned Beans

Beans are great for your health (although limit in how much fiber you have before you hit the road), but the canned versions are high in salt. “Canned beans can easily run over 1000 mg of sodium per cup. But there’s a silver lining—all that sodium is added, which means you can find lower-sodium options on the market and it should be clearly labeled as well,” says Moon, who adds, that you should look for less than 480 mg per serving for a lower-salt option.

RELATED: The Best Packaged Foods for Runners

You can also wash canned beans to get rid of excess salt, or try frozen beans, which are typically lower in sodium.

Soy Sauce

A quick Asian stir-fry or sushi roll can make for a healthy dinner, but don’t drench your veggies and rolls in soy sauce. “Soy has 300 to 500 mg of sodium per packet—that’s a doozy. But it’s flavorful, so a little goes a really long way,” says Moon.

Or opt for low-sodium versions at the store and when you’re dining out.

Canned Salmon

There are so many benefits to eating salmon, including improving heart and brain health. “Canned salmon is wild caught, a great source of protein and omega 3, and easy to prepare,” says Cary Raffle, M.S. exercise science and health promotion, certified personal trainer, and certified orthopedic exercise specialist. “But I’ve warned my clients that it is also incredibly high in sodium—one 14.75-ounce can contains over 1500 mg of sodium, 230 mg per quarter cup,” he says.

RELATED: What to Eat for a Healthy Heart

It’s best to find a brand with no added salt. Try Trader Joe’s Wild Alaskan Pink Salmon, which has 60 mg of sodium per quarter cup, a reduction of almost 75 percent from the major brands, he says.

Tomato Sauce

Think twice before piling on that tomato sauce over a hearty bowl of pasta. “Tomato sauce can vary from 400 mg to 1400 mg per cup, and we also often use more than a cup,” says Bess Berger, R.D.N. “Try making homemade sauce. It is much easier than people anticipate and cuts down a tremendous amount of salt and sugar,” she suggests. (Check out this simple tomato sauce recipe.) And, always check labels in store to find lower-sodium versions if you’re pinched for time.

Frozen Vegetables

If you’re buying frozen over fresh, beware of added sodium. “Vegetables are important sources of many vitamins, minerals and cancer preventative phytonutrients, including potassium, fiber, folic acid, vitamins A and C. And they’re a great way to add nutritional value to soups, stews and stir fry, no matter the season,” says Suzanne Fisher, R.D.

RELATED: Sorry, but You’re Probably Not Eating Enough Fruits and Vegetables

But frozen veggies often come with sauces and seasoning that can contain 200 mg of sodium per serving. Instead, choose simply frozen vegetables and read all labels.

Isadora Baum

Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can’t resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com. 

Sodium content in seafood

Table of sodium content in products from the category – seafood.
The chart shows the percentage of sodium
from the daily requirement
calculated based on a portion of the product 100 g.

No.	Quantity		Percentage of Daily Value per 100 g
1	shellfish boiled	1202.0 mg	92.5%
2	wakame seaweed raw	872. 0 mg	67.1%
3	Cuttlefish cooked	744.0 mg	57.2%
4	Scallop cooked	667. 0 mg	51.3%
5	abalone cooked	591.0 mg	45.5%
6	Lobsters (lobsters, lobsters) boiled	486. 0 mg	37.4%
7	Octopus boiled	460.0 mg	35.4%
8	Crab boiled	395. 0 mg	30.4%
9	mussels boiled	369.0 mg	28.4%
10	Squid cooked (fried)	306. 0 mg	23.5%
eleven	sea ​​kale raw	233.0 mg	17.9%
12	oysters baked	132. 0 mg	10.2%
13	Shrimps boiled	111.0 mg	8.5%
14	Spirulina raw	98. 0 mg	7.5%
15	crayfish boiled	94.0 mg	7.2%
16	snails raw	70. 0 mg	5.4%
17	seaweed nori raw	48.0 mg	3.7%

Product category

All products
Meat
Meat from slaughtered animals
Meat of wild animals (game)
by-products
Poultry meat (and by-products)
Fish
Seafood (all categories)
shellfish
Shellfish (crayfish, crabs, shrimp)
Seaweed
Eggs, egg products
Milk and dairy products (all categories)
Cheese
Milk and dairy products
Cottage cheese
Other milk products
Soy and soy products
Vegetables and vegetable products
tubers
Roots
Cabbage (vegetables)
Salad (vegetables)
Spicy (vegetables)
Bulbs (vegetables)
Nightshade
melons
Legumes
Cereals (vegetables)
Dessert (vegetables)
Greens, herbs, leaves, salads
Fruits, berries, dried fruits
Mushrooms
Fats, oils
Lard, animal fat
Vegetable oils
nuts
Cereals, cereals
seeds
Spices
Flour, flour products
Flour and bran, starch
Bread, cakes, etc.
Macaroni, noodles (pasta)
Sweets, confectionery
Fast food
Drinks, juices (all categories)
Fruit juices and nectars
Alcoholic drinks
Drinks (soft drinks)
sprouted seeds
Vegetarian products
Vegan products (without eggs and milk)
raw food products
Fruits and vegetables
Herbal Products
Animal products
High protein foods

Nutrient content

WaterProteinFatCarbohydratesSugarGlucoseFructoseGalactoseSucroseMaltoseLactoseStarchFiberAshCalorieCalciumIronMagnesiumPhosphorusPotassiumSodiumZincCopperManganeseSeleniumFluorineVitamin ABeta-caroteneAlpha-caroteneVitamin DVitamin D2Vitamin D3Vitamin EVitamin KVitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B4 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin B12 Tryptophan Threonine Isoleucine oic acid) (4:0) Caproic acid (6:0) Caprylic acid (8: 0) Capric acid (10:0) Lauric acid (12:0) Myristic acid (14:0) Palmitic acid (16:0) Stearic acid (18:0) Arachidic acid (20:0) Behenic acid (22:0) ) Lignoceric acid (24:0) Total all monounsaturated fatty acids Palmitoleic acid (16:1) Oleic acid (18:1) Gadolic acid (20:1) Erucic acid (22:1) Nervonic acid (24:1) Total all polyunsaturated fatty acids Linoleic acid (18:2) Linolenic acid (18:3) Alpha-linolenic acid (18:3) (Omega-3) Gamma-linolenic acid (18:3) (Omega-6) Eicosadienoic acid acid (20:2) (Omega-6) Arachidonic acid (20:4) (Omega-6) Timnodonic acid (20:5) (Omega-3) Docosapentaenoic acid (22:5) (Omega -3) Cholesterol (cholesterol) Phytosterols (phytosterols) Stigmasterol Campesterol Beta-sitosterol (beta-sitosterol) Total trans fat Trans fat (monoenoic) Trans fat (polyene) BCAAC Creatine Alcohol Caffeine Theobromine

• Sodium content in fish

• Sodium content in seafood

• Sodium content in shellfish

• Sodium content in crayfish, crabs and shrimp

• Sodium content in seaweed

• List of all categories

Smoked Salmon Properties, Benefits and Nutritional Information

Smoked salmon benefits your health because it is rich in a variety of nutrients, including essential vitamins, minerals, fats and proteins. However, smoking fish usually also involves curing it. This means that some smoked salmon products can be very high in sodium.

Often confused with dried salmon, another similar product that is not smoked. However, both can be served with a bagel or on top of crackers with other toppings such as cream cheese, cucumber, or tomato.

Index

• 1 What is smoked salmon?
• 2 Nutritional value and properties
• 3 Advantages and disadvantages
• 4 Methods of eating smoked salmon
• 5 How to do it
  • 5.1 Smoking process
  • 5.2 Cold or hot smoked salmon
  • 5.3 Selection and storage

What is smoked salmon?

Salmon is a very healthy fish. You should consume about 340 grams of low-mercury fish like salmon every week, according to health professionals. This is equivalent to four servings of salmon (85 grams).

This salmon variant is usually cooked hot or cold smoked. Smoking is a healing technique that includes combination of smoking and salting.

Smoked in Caliente turns on the heat and results in cooked fish flakes. In contrast, smoking in cold is done at lower temperatures and results in a product more similar to raw fish.

The exact nutrition of your smoked salmon may vary depending on the smoking technique used to process it. It is highly likely that the sodium content of salmon varies.

Nutritional facts and properties

Salmon is especially healthy because it is rich in essential fats known as omega fatty acids. 85 grams of smoked salmon contains 3 grams fat, 15 grams protein and 99 calories. No carbohydrates and in every 85 grams we also find the following vitamins and minerals:

• 22 percent of the daily value copper
• 11 percent of DV for phosphorus
• 50 percent DV selenium
• 7 percent DV vitamin B2 (riboflavin)
• 25 percent DV vitamin B3 (niacin)
• 15 percent DV vitamin B5
• 14 percent DV vitamin B6
• 115 percent DV vitamin B12
• 73 percent DV Vitamin D
• 8 percent DV Vitamin E

Smoked salmon also contains small amounts (1 to 4 percent) of many other essential nutrients such as vitamin A, vitamin B1, calcium, potassium, iron, manganese and zinc .

It is also a rich source of omega-3 fatty acids, providing a combination of 0.5 g of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) per 100-gram serving. These fats are considered essential because the body cannot produce them, so we must get them from the diet.

Due to the processing method, smoked salmon is high in sodium and contains 600 to 1200 mg per 100 gram serving. In comparison, the same serving of fresh salmon contains 75 mg of sodium. Experts recommend limiting sodium intake to 2,300 mg per day to reduce the risk of heart disease and stroke. Therefore, you may want to keep an eye on your smoked salmon intake, especially if you are sensitive to salt.

Advantages and disadvantages

This fish is extremely nutritious. The health benefits of smoked salmon mainly come from its omega-3 fatty acids, selenium, vitamin B12 and vitamin D content.

Omega fatty acids are particularly beneficial because some omega-3 fatty acids can only be obtained from seafood. These healthy fats may help lower blood pressure and triglyceride levels and reduce inflammation.

Despite these nutritional benefits, you may want to limit your intake as it contains sodium smoked salmon can be very different. An 85-gram serving can contain anywhere from 24 percent (571 milligrams) to 71 percent (1,700 milligrams) of your daily sodium intake.

The American Heart Association recommends no more than 2,300 milligrams of sodium per day. Ideally, people should consume as little as 1,500 milligrams of sodium. Excessive sodium intake can increase the risk of cardiovascular, kidney, and gastrointestinal problems, including stomach cancer, kidney disease, and high blood pressure.

The sodium in smoked salmon does not mean it is unhealthy. However, try to avoid high-sodium salmon whenever possible.

If you buy a high sodium food, consider eating smaller portions of it to reduce your daily sodium intake. For example, a 25-gram serving of smoked salmon with avocado can be a very healthy snack.

How to eat smoked salmon

The introduction of this food is not that difficult. However, for those who have never tried it, here are some delicious ways to enjoy smoked salmon:

• On a bagel with cream cheese
• On top of your favorite salad
• On toast with scrambled eggs
• oven casserole
• In potato and leek soup
• Mix in pasta bowl
• Stir in biscuit sauce
• On a plate with vegetables

We can also cook hot smoked salmon at home if we have a smokehouse. Let’s start by keeping the fillet in salt for at least 4 hours. Then we dry them and put them in a smoker at 107°C until they reach an internal temperature of 63°C.

How to do it

Smoking is a method of seasoning, cooking or preserving food by exposing it to smoke. It is commonly used with meat, poultry and fish.

The Smoking Process

To smoke salmon, defrosted boneless fillets are sprinkled with salt and left for 12-24 hours to draw out the moisture in a process called curing. The longer the salting process, the more salt the salmon contains.

By drawing out moisture, salt improves flavor and acts as a preservative to prevent the growth of harmful bacteria that can cause food poisoning. The fillets are then washed in water to remove excess salt and then placed in a smoke oven to dry. During the drying process, a film is formed on the fillet – a layer of protein, which allows the smoke to better adhere to the surface of the fish.

A smoker is attached to the stove that burns wood chips or sawdust, usually oak, maple or hickory, to produce smoke.

Cold or hot smoked salmon

Salmon can be smoked hot or cold. The main difference lies in the temperature of the smoking chamber. For cold smoked salmon, the temperature should be 10-32°C for 20-24 hours. This temperature range is not sufficient to cook salmon, so special care must be taken during cooking and canning to reduce the risk of foodborne illness.

In contrast, for hot smoking, the chamber must be hot enough for the internal temperature to reach at least 63°C for at least 30 minutes in order for the salmon to be properly cooked.