Fish, smoked
Common food
Photo: Wikipedia
Smoked fish is a culinary treasure, transformed by salt and smoke into a delicacy with a deep, savory umami flavor and a tender, flaky texture. It is a nutritional powerhouse, delivering an impressive 25 grams of protein per 100 grams with virtually no carbohydrates or fat. This preservation method creates a concentrated, aromatic ingredient that elevates everything from breakfast to dinner.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love smoked fish for its intense, complex flavor that adds a luxurious, savory depth to any dish. Its incredible versatility allows it to be enjoyed simply on its own, or as a star ingredient in salads, pastas, and appetizers.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content from the curing process, which can be problematic for those monitoring blood pressure. To counteract this, choose low-sodium varieties when possible, soak the fish briefly in water before use, and pair it with potassium-rich foods like avocado or leafy greens to help balance electrolytes.
Key benefits
- Exceptionally high in lean protein
- Zero carbohydrates and sugar
- Rich in essential omega-3 fatty acids
- Provides B vitamins and selenium
- Long shelf life without refrigeration
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The distinctive pink or orange color of smoked salmon comes from astaxanthin, a natural pigment found in the crustaceans that salmon eat, not from the smoking process itself.
Full nutrition (USDA data · scales with serving)
| Water | 71.5 g |
| Energy | 116 kcal |
| Protein | 25.2 g |
| Total lipid (fat) | 0.96 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 49.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 54.0 mg |
| Phosphorus, P | 251 mg |
| Potassium, K | 415 mg |
| Sodium, Na | 763 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 42.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.05 mg |
| Niacin | 5.1 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 92.3 mg |
| Vitamin B-12 | 1.6 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 24.0 ug |
| Retinol | 24.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.16 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 18:2 | 0.01 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.08 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.17 g |
| Cholesterol | 77.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Is smoked fish cooked?
Most smoked fish is considered 'cooked' by the smoking process, especially hot-smoked varieties which are heated to 120°F (49°C) or higher. Cold-smoked fish (like traditional smoked salmon) is cured but not cooked, and may carry a risk for vulnerable individuals.
How long does smoked fish last?
Unopened, vacuum-packed smoked fish can last 2-3 weeks in the refrigerator. Once opened, consume within 3-5 days. It can also be frozen for up to 3 months.
Can I eat smoked fish if I'm pregnant?
Generally, yes, but with caution. Choose hot-smoked fish that has been thoroughly cooked, or ensure cold-smoked varieties are from a reputable source and properly stored. Consult your healthcare provider for personalized advice.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.16 kcal/g · 87% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.84 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.