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Smoked salmon vs salmon

By our estimate, smoked salmon is more filling per calorie than salmon: 5 versus 3 out of 5. Smoked salmon has fewer calories: 117 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.

The same fish, smoked or fresh.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 173687 and 175167

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Key differences

  • Smoked salmon provides more protein per calorie: 15.6 g per 100 kcal, versus 9.8 g for salmon.
  • Smoked salmon has fewer calories: 117 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Smoked salmon; Atlantic salmon, farmed, raw.
NutrientSmoked salmonserving: 50 g (2 oz)Salmonserving: 125 g (4.5 oz)Difference
Calories117 kcal per 100 g (3.5 oz)59 kcal per serving208 kcal per 100 g (3.5 oz)260 kcal per serving+91 kcal per 100 g (3.5 oz)+202 kcal per serving
Protein18.3 g per 100 g (3.5 oz)9.2 g per serving20.4 g per 100 g (3.5 oz)25.5 g per serving+2.1 g per 100 g (3.5 oz)+16.4 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat4.3 g per 100 g (3.5 oz)2.2 g per serving13.4 g per 100 g (3.5 oz)16.8 g per serving+9.1 g per 100 g (3.5 oz)+14.6 g per serving
of which saturated0.9 g per 100 g (3.5 oz)0.5 g per serving3.1 g per 100 g (3.5 oz)3.8 g per serving+2.1 g per 100 g (3.5 oz)+3.3 g per serving
Water72 g per 100 g (3.5 oz)36 g per serving64.9 g per 100 g (3.5 oz)81.1 g per serving−7.1 g per 100 g (3.5 oz)+45.1 g per serving
Protein per 100 kcal15.6 g9.8 g−5.8 g
Estimated satiety (1 to 5)5 / 53 / 5−2

In bold, the value more favorable to satiety when the gap is clear. Difference: Salmon minus Smoked salmon. Source: USDA FDC 173687 and 175167.

Per typical serving

With typical servings, 50 g (2 oz) of smoked salmon has about 59 kcal and 9.2 g of protein, and 125 g (4.5 oz) of salmon about 260 kcal and 25.5 g.

To get 20 g of protein you would need about 109 g of smoked salmon (128 kcal) or about 98 g of salmon (204 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, smoked salmon is more filling per calorie than salmon: 5 versus 3 out of 5.

  • Smoked salmon: Calculation: 1 (base) + 1 (low energy density: 117 kcal/100 g) + 2 (protein: 15.6 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 72.0 g of water) = 5.
  • Salmon: Moderate energy density; a lot of protein per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Smoked salmon

  • If you want more protein per calorie: 15.6 g per 100 kcal.
  • If you want to eat more grams for the same calories: 117 kcal per 100 g.
  • If you prefer a lighter typical serving: about 59 kcal in 50 g (2 oz).

Salmon

  • If you want more protein in a typical serving: 25.5 g in 125 g (4.5 oz).

On a GLP-1 medication

Smoked salmon. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Salmon. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Smoked salmon: every nutrient, frequently asked questions, and similar foods.
  • Salmon: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, chinook, smoked (FDC ID 173687).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .