Is Eating Smoked Salmon a Health Risk?
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Does Eating Smoked Salmon Come With Any Risks?

Does Eating Smoked Salmon Come With Any Risks?
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Updated on July 31, 2025
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Most people enjoy a little cold-smoked salmon or lox on a bagel with cream cheese, as a topping for sushi, or as a simple appetizer. Lox is raw, salt-cured, or brined salmon.

 Cold-smoked salmon is brined salmon that is additionally smoked at a low temperature.

Salmon is a nutritious, oily fish, but that doesn’t mean eating smoked salmon every day is good for you. You eat both lox and cold-smoked salmon without additional cooking, so they can cause foodborne illness from bacteria that don’t die before consumption, such as Listeria.

Cold-Smoked Salmon Nutrition

A 3-ounce (oz) serving of smoked salmon is a good source of protein, with 15.6 grams (g), and is also rich in vitamin B12, with 2.8 micrograms (mcg).

This serving size also contains 383 milligrams (mg) of the vital long-chain omega-3 fatty acids DHA and EPA. According to the Office of Dietary Supplements, the Adequate Intake (AI) of omega-3 fatty acids is 1.6 g for males and 1.1 g for females, with the recommendation increasing to 1.4 g during pregnancy and 1.3 g during lactation.

 This means that 3 oz of salmon provides 34.8 percent of a female’s daily AI for omega-3 fatty acids or 23.9 percent of a male’s AI, making it an excellent source.
However, one of salmon’s key downsides is its high sodium content, with 1,700 mg per 3-oz serving.

 The U.S. Food and Drug Administration (FDA) recommends limiting sodium intake to 2,300 mg daily, as consuming too much is associated with an increased risk of high blood pressure.

Raw Smoked Salmon and Listeria: What’s the Link?

Listeria monocytogenes can contaminate cold-smoked fish like smoked salmon, and this can cause a severe illness called listeriosis in some people.

Listeriosis symptoms develop after a few days and can include:

  • Fever
  • Aching muscles
  • Nausea
  • Vomiting
  • Diarrhea
  • Headache
  • Neck stiffness
  • Balance problems
  • Convulsions
Listeria can move from the digestive tract to other areas of the body, causing inflammation in the heart, the lining of the abdominal organs, the brain, or the spinal cord. It can also cause birth complications during pregnancy, including miscarriage and stillbirth.

Other complications include sepsis, pneumonia, septicemia, and urinary tract infections (UTIs). Ultimately, listeriosis can be fatal.

Those at risk of getting or becoming severely ill due to a Listeria infection include pregnant people, people older than 65 years, and people with weakened immune systems, such as those undergoing treatment for cancer.

 People in these categories should avoid refrigerated smoked seafood like lox unless cooked in a casserole or other hot dish.

You might see salmon on lists of “pregnancy-safe” foods because it’s one of the types of fish that is lower in mercury, a toxic heavy metal.

 This means salmon, in general, is safe to consume in moderation during pregnancy, and the FDA places it as one of the best choices during pregnancy.

 However, avoid eating refrigerated smoked salmon, including Nova or lox, straight out of the refrigerator during pregnancy or if you’re in another at-risk category. Listeria can survive refrigeration.

You can prevent Listeria infection by cooking smoked varieties to 165 degrees Fahrenheit or higher before consumption.

The FDA says Listeria can grow at refrigeration temperatures, but it will develop more slowly if you keep your fridge at 40 degrees F or below. It’s crucial to stick to the “Use By” dates on cold-smoked salmon and to follow any special usage or storage instructions on the pack.

Does Smoked Fish Increase Your Cancer Risk?

The smoking process can cause several types of chemicals to form in fish that have known or suspected links to cancer:

  • Polycyclic Aromatic Hydrocarbons (PAHs) These develop during the incomplete burning of organic matter, such as the wood used in smoking. Several PAHs like benzo[a]pyrene (BaP) are classified as carcinogenic to humans, while others like chrysene, benzo[a]anthracene, and benzo[b]fluoranthene are classified as possibly carcinogenic.
  • Nitrosamines These toxic compounds, such as N-nitrosodimethylamine (NDMA) and N-nitrosonornicotine (NNN), can form in meat and fish during heat processing, including smoking. Some nitrosamines are classified as carcinogenic or probably carcinogenic to humans.
  • Heterocyclic Amines These are toxic compounds that develop in meat and fish when producers process them at temperatures over 302 degrees F. Specific types, such as MeIQx, MeIQ, and PhIP, are classified as possibly carcinogenic to humans, and studies have identified their presence in smoked fish.
  • Heavy Metals Environmental contaminants like cadmium, arsenic, and lead can also be found in smoked fish. Cadmium and arsenic are classified as carcinogenic to humans, and lead is listed as possibly carcinogenic.
Despite these components, research has not specifically singled out smoked salmon as a contributing factor to cancer risk. However, the American Institute for Cancer Research has recommended eating smoked deli meats only occasionally and in small portions.

Even if future research links specific contaminants like mercury with an increased cancer risk from fish (as one limited study did with melanoma), the other positive effects of fish on health factors like heart health may outweigh the minor cancer risk.

The Takeaway

  • Smoked salmon poses a risk of listeriosis, a severe infection, especially for pregnant people, older adults, and immunocompromised individuals. Thoroughly cook smoked salmon to eliminate this risk.
  • Due to its high sodium content, regularly consuming smoked salmon may elevate blood pressure, making it essential to balance its intake with lower-sodium foods. Despite this, salmon is an excellent source of omega-3 fatty acids.
  • Some cancer-linked compounds form during the smoking process, although more research is necessary to confirm the risk of some of them. Eat smoked meats in small portions and only occasionally.
  • If you experience symptoms of listeriosis after eating salmon, such as fever or muscle aches, seek medical attention immediately, particularly if you’re in a high-risk category.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Healthy How-To: Cold-Cured Salmon (Lox). University of Illinois Urbana Champaign. January 21, 2015.
  2. Smoking Fish at Home. University of Alaska Fairbanks. February 2021.
  3. How Listeria Spread: Pâte and Cold-Smoked Fish. Centers for Disease Control and Prevention. August 11, 2024.
  4. Fish, Salmon, Chinook, Smoked, (Lox), Regular. U.S. Department of Agriculture. April 1, 2019.
  5. Omega-3 Fatty Acids. Office of Dietary Supplements. December 17, 2024.
  6. Sodium in Your Diet. U.S. Food and Drug Administration. March 5, 2024.
  7. Listeriosis. Cleveland Clinic. April 7, 2025.
  8. Listeria (Food Safety for Moms-to-Be). U.S. Food and Drug Administration. January 16, 2025.
  9. Fish and Omega-3 Fatty Acids. American Heart Association. August 23, 2024.
  10. Advice About Eating Fish. U.S. Food and Drug Administration. March 5, 2024.
  11. Afé OHI et al. Chemical Hazards in Smoked Meat and Fish. Food Science & Nutrition. October 18, 2021.
  12. FAQ: Processed Meat and Cancer. American Institute for Cancer Research. August 7, 2014.
  13. Shmerling RH. Could Eating Fish Increase Your Risk of Cancer? Harvard Health Publishing. July 26, 2022.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

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