You can make smoked salmon yourself, or buy it from a store ready-to-eat. The many benefits of smoked salmon include its convenience and potential effects on your health, but remember that no single food determines the total effect of your overall diet. Talk to your doctor if you have health concerns.
Supplies Omega-3 Fats
A benefit of smoked salmon is that it is high in long-chain omega-3 fatty acids, with 0.249 g EPA and 0.363 g DHA in each 1-cup serving. These omega-3 fats are healthy for your heart as they may reduce your risk for sudden heart attacks. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommends an average daily intake of 250 mg DHA and EPA, which you can get from fatty fish and shellfish including salmon, herring, mackerel, shrimp and oysters. Smoked salmon is almost free from unhealthy saturated fats.
Promotes Bone Health
Smoked salmon provides vitamin D, which you need for bone health because it helps your body absorb and use calcium. Fatty fish are among the few natural food sources of vitamin D; other food sources are fortified with vitamin D such as milk or orange juice. Vitamin D deficiency causes osteomalacia, or weak bones, according to the Linus Pauling Institute Micronutrient Information Center. A 1-cup serving of smoked salmon provides 932 IU of vitamin D, or about 233 percent of the daily value.
Helps Manage Weight
Another benefit of smoked salmon is that it may help you limit your calories to stay in control of your weight. Smoked salmon is relatively low in calories, and each 1-cup serving of smoked Chinook salmon provides 159 calories. Protein slows down digestion and decreases your hunger; a serving of smoked salmon has 25 g protein, or 50 percent of the daily value. Smoked salmon is carbohydrate-free, so it can also fit into a low-carbohydrate diet for weight loss.
Convenience
Smoked salmon is convenient as it is more portable than fresh salmon. Smoked salmon is cooked and ready-to-eat; you can use it for appetizers, salads and sandwiches. A potential disadvantage of smoked salmon is that it is provides 1066 mg sodium, which can increase your blood pressure and raise your risk for stroke and heart disease. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommends having no more than 2,300 mg sodium in a day.
