Always a brunch staple, smoked salmon pairs perfectly with anything from omelets to a salad. Smoked salmon is a cured fish, salty and fat, and full of amazing flavors. It has high amounts of quality proteins, essential omega-3 fats, and many vitamins and minerals.
Smoked salmon is naturally a gluten-free food. It is a fish product, and contains no wheat, rye, or barley ingredients. Some packaged smoked salmon does have soy sauce, which is not gluten-free because it contains wheat, so be sure to check the ingredients label. The best gluten-free alternative to smoked salmon is Epic Maple Glazed & Smoked Salmon Bites.
There are many brands of packaged smoked salmon available, and in this article we’ll take a look at them — both the bad, and some better alternatives. Let’s get started!
Contents
Salmon Health Benefits
Salmon is one of the most nutritious foods available. Here are just a few of the reasons why:
It’s full of omega-3 fatty acids. Your body cannot create the omega-3 fatty acids, and so it has to get it from food sources. Just once 3.5 ounce portion of salmon has 2.3 grams of omega-3 fatty acids. These omega-3 fatty acids can improve your circulatory functions, reduce your risk of cancer, lower blood pressure, and decrease overall inflammation.
Salmon has tons of high-quality protein. Protein is another nutrient which is essential and you have to get from your diet. That same 3.5 ounce portion of salmon provides an amazing 22-25 grams of protein! This nutrient helps your body heal from injuries and maintain your muscle mass as you get older.
Did someone say Vitamin B? Salmon contains so many sources of B vitamins, like B12, B6, niacin, riboflavin, thiamin, and folic acid. B vitamins turn the food you eat into energy, repairs your DNA, and helps to reduce chronic inflammation, a leading cause of diseases.
Protect that brain of yours! Salmon, as a fatty fish, and the oils in it, have been shown to reduce symptoms of depression, protect the fetal brain during pregnancy, and slow age-related memory loss. One study even showed how just eating one serving of salmon per week can help decrease cognitive decline.
The Gluten-Free diet
Gluten-free is not a diet fad. While it may seem like it is just another trend people are following, it is a serious condition known as celiac disease which is the cause for such alarm with gluten-containing products.
Celiac disease is an immune disease which prevents people from eating gluten due to the damage it can cause to the small intestine. Gluten is a protein which is found in wheat, barley, and rye.
A person can have celiac disease for a long time and not realize it. They may have symptoms like diarrhea or constipation, fatigue, weight loss, abdominal pain, and bloating. When a person with celiac disease does not avoid gluten-containing foods, over time inflammation damages the small intestinal lining. This leads to severe illness and the inability of the small intestine to absorb nutrients from food.
Maintaining a strict gluten-free diet can ensure that symptoms are managed and the small intestine is not damaged. Sometimes it is difficult to find foods which do not contain gluten. Let’s take a look at some different brands of smoked salmon
Brands of smoked salmon
MOWI Cold Smoked Norwegian Atlantic Salmon Slices
This farm-raised Atlantic salmon is sliced ultra-thin, and its center portions are smoke roasted with hard and fruit woods. The MOWI company is ASC certified, meaning they meet the Aquaculture Stewardship Council’s global standard for responsibly farming their seafood.
The sodium and cholesterol content for the small serving is high, making this a not-so-healthy choice for people who have issues with their blood pressure or heart conditions. The high protein makes it a formidable brand in supplying healthy nutrients through this source.
Ingredients:
- Atlantic Salmon (Salmo Salar) (COLOR ADDED THROUGH FEED)
- Sea Salt
- Cane Sugar
Nutrition facts (per 2 ounce serving):
- 120 calories
- 8 g total fat
- 2 g saturated fat
- 30 mg cholesterol
- 600 mg sodium
- 0 g total carbs
- 0 g dietary fiber
- 0 g total sugars
- 12 g protein
Additional vitamins and minerals:
- 6 mcg Vitamin D (30% DV)
- 6 mg Calcium
- 211 mg Potassium (4% DV)
Changing Seas Smoked Salmon
Kosher, paleo and keto friendly, the Changing Seas Smoked Salmon is high in both antioxidants and omega-3 fatty acids. It is sustainably raised, and contains no antibiotics, GMOs, or PCBs. Also gluten-free, it contains no sugar or artificial additives.
Ingredients:
- Farm Raised Atlantic Salmon
- Salt
- Cold Smoke from Beechwood
Nutrition facts (per 2 ounce serving):
- 90 calories
- 5 g total fat
- 1 g saturated fat
- 33 mg cholesterol
- 500 mg sodium
- 0 g total carbs
- 0 g dietary fiber
- 0 g total sugars
- 11 g protein
Additional vitamins and minerals:
- 2 mg Calcium
- 258 mg Potassium (6% DV)
- 0.3 MG Iron (2% DV)
Duck Trap River Fish Farm Smoked Wild Salmon
MSC, ASC and BAP certified, the Duck Trap River Fish Farm produces a high quality of wild-caught smoked salmon. High in protein and gluten-free, this salmon is brined and then cold smoked using maple, oak, cherry and apple woods, bringing out the natural flavors of the salmon.
Ingredients:
- Sockeye Salmon
- Salt
- Cane Sugar
- Black Pepper and Dill
Nutrition facts (per 2 ounce serving):
- 80 calories
- 2.5 g total fat
- 0 g saturated fat
- 30 mg cholesterol
- 620 mg sodium
- 0 g total carbs
- 0 g dietary fiber
- 0 g total sugars
- 13 g protein
Additional vitamins and minerals:
- 8 mcg Vitamin D (40% DV)
- 6 mg Calcium
- 215 mg Potassium (4% DV)
Spence & Co., Ltd. Traditional Scottish Style Smoked Salmon
Using the tradition of smoking salmon the Scottish way, the Spence & Company brand of smoked salmon is sustainably harvested Atlantic salmon. They are famous for making smoked salmon tortas and even have a recipe for a smoked trout martini! High in protein and with no added sugar, this smoked salmon is gluten-free and keto-friendly.
Ingredients:
- Atlantic Salmon
- Salt
- Hardwood Smoke
Nutrition facts (per 2 ounce serving):
- 130 calories
- 8 g total fat
- 2 g saturated fat
- 35 mg cholesterol
- 700 mg sodium
- 0 g total carbs
- 0 g dietary fiber
- 0 g total sugars
- 13 g protein
Additional vitamins and minerals:
- 7 mcg Vitamin D (35% DV)
- 0.2 mg Iron (2% DV)
- 220 mg Potassium (4% DV)
Healthier alternative brands of smoked salmon
Epic Maple Glazed & Smoked Salmon Bites
Certified gluten-free, the Epic brand of smoked salmon is also keto and paleo friendly. Harvested from the Bristol Bay region and packaged in the U.S., it’s caught by a small family of fishermen.
Ingredients:
- Wild-caught Salmon
- Maple Sugar
- Coconut Oil
- Sea Salt
- Salt
- Onion Powder
- Garlic Powder
- Dill Weed
Nutrition facts (per 28 gram serving size):
- 100 calories
- 5 g total fat
- 3.5 g saturated fat
- 480 mg sodium
- 6 g total carbs
- 0 g dietary fiber
- 6 g total sugars
- Includes 6 g added sugars
- 9 g protein
Scout Hardwood Smoked Wild Pink Salmon
The Scout canned smoked salmon is wild caught and smoked over hardwood. It is an MSC-certified fish, meaning it is caught with methods which do not deplete the natural supply of fish. This brand of smoked salmon is gluten-free, paleo and keto-friendly, and Non-GMO. With a high-protein content of 25 grams, this is a product with great health benefits.
Ingredients:
- Smoked Wild Pink Salmon
- Olive Oil (Organic)
- Sea Salt
- Golden Yellow Sugar
Nutrition facts (per 5.3 ounces serving size):
- 410 calories
- 35 g total fat
- 5 g saturated fat
- 55 mg cholesterol
- 90 mg sodium
- 0 g total carbs
- 0 g dietary fiber
- 0 g total sugars
- 25 g protein
World Market Alaskan Smoked Salmon
The World Market wild caught Alaskan salmon is cured in brine and then lightly smoked using Alaskan Alder wood. With a lower sodium count, but still having a high protein content, this gluten-free fish is a good addition to the gluten-restrictive diet.
Ingredients:
- Smoked Salmon
- Brown Sugar
- Wood Smoke
Nutrition facts (per 56 gram serving):
- 90 calories
- 4 g total fat
- 1 g saturated fat
- 40 mg cholesterol
- 380 mg sodium
- <1 g total carbs
- 0 <1 g total sugars
- 13 g protein
Final Thoughts
Smoked salmon is a gluten-free food. Since there are no grain ingredients in any of the brands listed in this article, each of them are acceptable to consume on a gluten-restrictive diet. Be sure to check the nutritional information for any additives or preservatives, added sugar and sodium content. Look for those brands which can add benefit your health and provide a quality tasting salmon delicacy.
Related Questions
Is smoked salmon the same as lox?
Don’t confuse smoked salmon with lox and bagels. Lox is a small filet of brined salmon which doesn’t have to be smoked. Smoked salmon is also usually cured or brined before it is smoked. Lox is is cured, but not smoked. It was created before there was refrigeration, as a way to preserve fish for transporting.
Is smoked salmon paleo?
Smoked salmon can be a great option for clean eating, like with the paleo diet. You have to look for brands which are sugar and additive free. With wild-caught salmon, simple ingredients used for brining, like salt, and smoked using only natural woods, smoked salmon can be acceptable for the paleo diet.
Is smoked salmon cooked or raw?
Unlike sashimi or sushi, smoked salmon has been cured, and is no longer in a raw state. Usually, smoked salmon is smoked by being exposed to high temperatures in order to “cook” the meat and kill any bacteria. The cold smoking process does not actually cook the fish, but the hot-smoke process does.