Canadian Smoked Salmon Calories Calculator
Calculate Canadian smoked salmon calories per serving. Pacific smoked salmon nutrition, protein content, omega-3, and tips for incorporating it into your diet.
Canadian Smoked Salmon Calculator
To burn about 165 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
Canadian Smoked Salmon Nutrition Tips
Canadian smoked salmon — particularly Pacific smoked salmon from British Columbia — is one of the country's most prized seafood products. British Columbia, the Yukon, and Alaska together produce some of the world's finest wild Pacific salmon (chinook, coho, sockeye, pink, and chum), and the tradition of smoking salmon dates back thousands of years in First Nations culture, where salmon was a criti...
How to use this calculator
To estimate accurately, enter the grams of Canadian Smoked Salmon you consumed rather than a guess at plate size. In practice, a 1 oz / 28g comes to about ~49 kcal, while a 2 oz / 57g is closer to ~100 kcal. Oil quantity and preparation style shift these numbers, so treat the output as a realistic range for planning your remaining meals of the day.
Best for fitness goals
Smoked salmon is an excellent food for weight loss — high in protein, rich in healthy fats, and very low in calories. A 57g serving at 100 calories with 12g of protein creates a satisfying, nutrient-dense component to any meal. On a Montreal bagel with light cream cheese, smoked salmon creates a com...
Canadian Smoked Salmon Calories — Complete Guide
Calories By Portion Size
| Portion / Serving | Estimated Calories | Notes |
|---|---|---|
| 1 oz / 28g | ~49 kcal | Small serving |
| 2 oz / 57g | ~100 kcal | Standard serving |
| 3 oz / 85g | ~149 kcal | Generous serving |
| Smoked salmon bagel (200g total) | ~450 kcal | Full breakfast |
Calories By Preparation Method
| Preparation Method | Calories / 100g | Notes |
|---|---|---|
| Cold-smoked Pacific salmon | ~175 kcal/100g | Standard lox style |
| Hot-smoked Pacific salmon | ~200 kcal/100g | Flakier, richer texture |
| BC wild Pacific smoked salmon | ~170 kcal/100g | Wild-caught leaner |
| Candied smoked salmon | ~280 kcal/100g | Sweet style — higher sugar |
Nutrition Breakdown
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 175 kcal | Per 100g |
| Protein | 21 g | Excellent high-quality protein |
| Carbohydrates | 0 g | None in plain smoked salmon |
| Fat | 10 g | Healthy omega-3 rich fats |
| Fibre | 0 g | None |
| Omega-3 | ~2.5 g | Per 100g — excellent source |
| Sodium | ~800 mg | From smoking process and salt |
What Is Canadian Smoked Salmon?
Canadian smoked salmon — particularly Pacific smoked salmon from British Columbia — is one of the country's most prized seafood products. British Columbia, the Yukon, and Alaska together produce some of the world's finest wild Pacific salmon (chinook, coho, sockeye, pink, and chum), and the tradition of smoking salmon dates back thousands of years in First Nations culture, where salmon was a critical food source and is embedded in the spiritual and economic life of many Pacific coastal communities. Today, Canadian smoked salmon is produced both by Indigenous fish companies and commercial producers, often using traditional smoking techniques combined with modern food safety standards. Cold-smoked salmon (lox-style) has a silky texture and delicate flavour, while hot-smoked salmon is flakier and has a more intense, almost barbecued flavour. BC sockeye smoked salmon is considered among the finest in the world and is exported globally.
Canadian Smoked Salmon Calories Guide
Canadian smoked salmon is one of the most calorie-efficient protein foods available — a 57g (2 oz) serving contains approximately 100 calories with 12g of protein and 2.5g of beneficial omega-3 fatty acids. Its low calorie count relative to protein content makes it one of the best protein-to-calorie ratio foods, comparable to chicken breast.
Canadian Smoked Salmon for Weight Loss
Smoked salmon is an excellent food for weight loss — high in protein, rich in healthy fats, and very low in calories. A 57g serving at 100 calories with 12g of protein creates a satisfying, nutrient-dense component to any meal. On a Montreal bagel with light cream cheese, smoked salmon creates a complete breakfast for approximately 350–400 calories with excellent protein and omega-3 content.
Canadian Smoked Salmon for Muscle Gain
Smoked salmon is a superb muscle-building protein — it provides complete amino acids and is rich in omega-3 fatty acids, which support muscle repair and reduce exercise-induced inflammation. A 100g serving delivers 21g of protein for only 175 calories. Including smoked salmon regularly in a muscle-building diet supports both protein synthesis and cardiovascular health.
Smart Comparison
Canadian Smoked Salmon vs Canned Tuna: Canned tuna in water (~132 kcal/100g) is slightly lower in calories than smoked salmon but has less omega-3. Both are excellent protein sources. Smoked Salmon vs Deli Ham: Deli ham contains approximately 140 kcal/100g — lower in calories but far lower in omega-3 and nutritional value than smoked salmon.
Portion Control Advice
Two ounces (57g) of smoked salmon on a Montreal bagel with one tablespoon of cream cheese is a complete, nutritious breakfast under 400 calories. Smoked salmon also works well over salads, scrambled eggs, in wraps, and on cucumber rounds as a low-calorie protein-rich appetiser or snack.
Common Mistakes
Not accounting for cream cheese or other accompaniments when estimating smoked salmon meal calories — the salmon itself is low calorie, but toppings and bread add significantly. Confusing candied smoked salmon with regular smoked salmon — the candied version has significantly more sugar and calories (280 kcal/100g vs 175 kcal/100g).
Burn This Food — Activity Equivalents
| Activity | Duration to Burn |
|---|---|
| Brisk walking | ~25 min for 57g serving |
| Jogging | ~12 min |
| Cycling | ~14 min |
| Swimming | ~13 min |
Healthy Alternative Tips
Cucumber slices with light cream cheese — ~45 kcal
Canned tuna in water — ~132 kcal
Wild BC smoked salmon instead of farmed — leaner with more omega-3
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FAQs
How many calories in smoked salmon?
A 57g (2 oz) serving of Canadian smoked salmon contains approximately 100 calories. Per 100g, smoked salmon has approximately 175 calories. Hot-smoked salmon is slightly higher at around 200 kcal/100g.
Is smoked salmon healthy?
Yes — smoked salmon is considered a highly nutritious food. It is an excellent source of high-quality protein, omega-3 fatty acids, vitamin D, and B vitamins. The main nutritional consideration is its high sodium content from the smoking and curing process.
What makes Canadian Pacific smoked salmon special?
Pacific salmon species — especially BC sockeye and chinook — are prized for their rich flavour, high natural fat content, and brilliant colour. Wild-caught Pacific salmon has higher omega-3 levels than most farmed Atlantic salmon. BC smoked salmon production also benefits from First Nations smoking expertise developed over thousands of years.
What is the difference between cold-smoked and hot-smoked salmon?
Cold-smoked salmon is cured and smoked at low temperatures (below 30°C), resulting in a silky, raw-like texture — this is the lox style served on bagels. Hot-smoked salmon is cooked during smoking at higher temperatures, resulting in a fully cooked, flakier texture with a more intense smoky flavour.
How much omega-3 is in smoked salmon?
Canadian smoked salmon (particularly wild Pacific sockeye) contains approximately 2–3g of omega-3 fatty acids per 100g, making it one of the richest food sources of omega-3 available. This is significantly higher than most common proteins.
📊 Data source note: Nutrition values are estimates based on Canadian food composition databases, Health Canada nutrient data, and standard recipe analysis. Actual values vary by cooking method, recipe, brand, and serving size. See our Data Sources and Methodology pages.