Smoked Salmon

Food · Protein · Food, Typed Supps

The omega-3 and vitamin D of salmon, plus 1,015 mg of sodium.

Stage by stage

Cured, not cooked (The fish): Cold smoking happens below 30 °C — the fish stays raw throughout.
Sodium (Circulation): 1,015 mg per 100 g, roughly ten times fresh salmon.
Omega-3 (Brain): 854 mg per 100 g, entirely unaffected by the curing.
Vitamin D (Skeleton): 4.2 mcg per 100 g — oily fish is one of the few natural sources.

Timing

Nothing nutritional. In pregnancy or with immunosuppression, heated until steaming is the condition that makes it safe.

Time to effect

4–12 weeks: Omega-3 status responds to consistent intake.
Up to 70 days: Listeriosis incubation, which makes source tracing hard.

Allergens

Contains: Fish. Derived from what this food is, not from a product label.

Eating patterns

Fits: Pescatarian, Kosher, Low-FODMAP, Gluten-free. Depends on the product: Halal, Keto.

Satiety

151 on the satiety index, where white bread is 100 — high. Modelled from the Holt et al. (1995) measurements.

Environmental footprint

13.6 kg CO2e and 3691 litres of freshwater per kg, matched to "Fish (farmed)" in Poore & Nemecek (2018), Science 360.

Cost band

Pricey — roughly £20 per kg, as a band midpoint rather than a price.

Key nutrients

Omega-3
Vitamin D
Sodium

Nutrition per 100g

Calories: 188
Protein: 24.3g
Fat: 10.1g
of which saturated: 1.7g
Sodium: 1015mg

Food vs. supplement

Vitamin D supplements exist because so few foods contain it. Oily fish and egg yolk are essentially the whole natural list, which is why both appear in this batch and why fortification carries the rest.

Kitchen tip

Treat it as a garnish rather than a portion. Thirty grams gives the flavour and keeps the sodium near 300 mg.

Common myth

“It’s smoked, so it’s been cooked.” In reality: Cold-smoked salmon never goes above about 30 °C — it is cured with salt and then smoked, and stays raw throughout. That is why it is on the pregnancy avoid list for listeria, and why heating it until steaming is what makes it safe. Hot-smoked salmon is genuinely cooked and is a different product, which is most of where the confusion comes from.