Calories in smoked salmon (lox)
Chinook, smoked (lox). 117 kcal (490 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Smoked salmon, often sold as lox in the US, is cured salmon eaten without further cooking. This chinook version has 117 kcal (490 kJ) per 100 g, with 18 g of protein and 4.3 g of fat, including 0.45 g of omega-3 fats. Its standout feature is salt: curing brings sodium to 2000 mg per 100 g.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 28.4 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 33 kcal | – |
| Energy | 139 kJ | – |
| Protein | 5.2 g | 10% |
| Total fat | 1.2 g | 2% |
| Saturated | 0.26 g | 1% |
| Monounsaturated | 0.57 g | – |
| Polyunsaturated | 0.28 g | – |
| Omega-3 (EPA + DHA) | 0.13 g | – |
| Cholesterol | 7 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fibre | 0 g | 0% |
| Water | 20.4 g | – |
| Vitamins | ||
| Vitamin A | 7.4 µg | <1% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.007 mg | <1% |
| Riboflavin (B2) | 0.029 mg | 2% |
| Niacin (B3) | 1.3 mg | 8% |
| Pantothenic acid (B5) | 0.247 mg | 5% |
| Vitamin B6 | 0.079 mg | 5% |
| Folate | 0.6 µg | <1% |
| Vitamin B12 | 0.9 µg | 39% |
| Minerals | ||
| Calcium | 3.1 mg | <1% |
| Iron | 0.241 mg | 1% |
| Magnesium | 5.1 mg | 1% |
| Phosphorus | 46.5 mg | 4% |
| Potassium | 49.6 mg | 1% |
| Sodium | 567 mg | 25% |
| Zinc | 0.088 mg | <1% |
| Copper | 0.065 mg | 7% |
| Manganese | 0.005 mg | <1% |
| Selenium | 10.8 µg | 20% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 oz | 28.4 | 33 | 139 | 5.2 | 0 | 1.2 |
| 3 oz | 85 | 99 | 416 | 15.5 | 0 | 3.7 |
| 2 slices (about 50 g) | 50 | 58 | 245 | 9.1 | 0 | 2.2 |
Things worth knowing
- Two slices (about 50 g) have 58 kcal / 245 kJ, and a 3 oz (85 g) serving has 99 kcal / 416 kJ.
- Two slices provide about 1000 mg of sodium, roughly 43% of the Daily Value. Other smoked chinook in the USDA data lists 672 mg per 100 g, so saltiness varies between products.
- Strictly, traditional lox is salt-cured salmon that is not smoked, while "nova" is cold-smoked; on labels the names are often used interchangeably.
- It is rich in vitamin B12: 50 g gives about 1.6 µg, roughly two-thirds of the Daily Value, plus 19 µg of selenium (35%).
Converting these figures
One 1 oz of smoked salmon is 33 kcal, which is 139 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 204 g of smoked salmon to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
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Source: USDA FoodData Central, SR Legacy 15179. Values are averages; individual samples vary with variety, growing conditions, and preparation.