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Is Smoked Salmon Healthy?

So, is Smoked Salmon Healthy? We share a lot about the health benefits of Omega 3’s here and many people ask about the health profile of smoked salmon. Let me share the benefits of smoked salmon and just how healthy it is.

is smoked salmon healthy

Healthy Smoked Salmon on a Picnic

Is it just me, or is there something about taking your meal outside that always seems to make the food taste better?  It seems even the most basic meal can seem “special” if you just walk it outdoors. Smoked salmon from is one of our favorite picnic ingredients. Take our homemade cauliflower hummus with chopped vegetables and a jar of our favorite strawberry lemonade.

Wild smoked salmon is a staple food in our house. It’s the perfect fast-food for making quick sandwiches or adding to a dinner salad. It’s a great picnic food too!

If you haven’t read the Clean Cuisine book,  we primary recommend a plant-forward diet. We truly believe that obtaining high quality omega-3’s found in seafood is an important part of eating an anti-inflammatory diet. Seafood can provide the best anti-inflammatory omega-3’s that are not found in plan foods.


Wild Caught Seafood

Loaded with nutrients, less saturated fat and better flavor from a diverse diet, we only recommend wild caught seafood.

Is Smoked Salmon Healthy?

Many readers here at Clean Cuisine ask “Is smoked salmon healthy?” This is a good question because if you are familiar with how delicate omega-3 fats are you might think that high-heat smoking would potentially destroy the omega-3 fats, or worse, cause them to oxidize, which would promote free radical damage in your body. But this is not the case…

is smoked salmon healthy

Wild “Hot-Smoked” Salmon is Actually the Healthiest Choice

Omega-3 fats are heat-sensitive and the super potent anti-inflammatory fats are stable when fish is smoked. A 2009 study published online on PubMed shows salmon subjected to high heat temperatures while smoking the fish it produced oils with fewer products of oxidation than their unprocessed counterparts.

The longer the fish is smoked and the higher the temperature it was smoked at the better the omega-3 fats were preserved. The smoking process also boosted the antioxidant profile of the extracted fish oil!  Antioxidant capacity in smoked salmon can increase when the fish is heated above 75 degrees C.

Vitamin studies supported the antioxidant results, with smoke-processed oils displaying higher levels of alpha-tocopherol (vitamin E) than raw fish oils.

Note: The study we are referencing from PubMed DOES NOT mean heating your fish oil supplements would be a good idea though. What it means is simply that one of the world’s oldest food preservation techniques is a healthy method for preparing fish!

Is ALL Smoked Salmon Healthy?

No is the short answer.

It is super important to choose wild smoked salmon over farmed salmon. Not only is farmed salmon inferior to wild in taste, but it is inferior in nutrition too. Especially relevant is the omega-3 and omega-6 fat profile in wild salmon verse farmed salmon. Wild salmon is much richer in anti-inflammatory omega-3 fats and has much less pro-inflammatory omega-6 fat than what is found in farmed salmon.  Wild salmon is also richer in antioxidants and vitamin D.

Our Favorite Wild Smoked Salmon  

For smoked wild salmon, ButcherBox is our favorite brand. And try taking your smoked wild salmon to the beach! I promise you won’t be disappointed.


Wild Caught Seafood

Loaded with nutrients, less saturated fat and better flavor from a diverse diet, we only recommend wild caught seafood.


Bower, CK, et al. “Stabilizing oils from smoked pink salmon (oncorhynchus gorbuscha).” J Food Sci.  2009 Apr;74(3):C248-57.


Ivy Larson

In 2010, Clean Cuisine was launched because Ivy Larson wanted to share her anti-inflammatory lifestyle and delicious recipes using ingredients in their most natural and nutrient-rich state. In 2020, Ivy passed the website to Aimee and Madison. Since then, they have been adding new recipes and nutrition posts while updating old recipes and articles. Thanks for visiting Clean Cuisine!

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