Is Salmon High in Sodium? A Guide to Understanding Sodium in Fish

November 1, 2025 •

4 min read

Fresh, unprocessed salmon is naturally low in sodium, with a 3.5-ounce serving of wild Alaska sockeye containing just 80 milligrams. However, the sodium content changes dramatically depending on how the fish is prepared, with smoked and canned versions often having significantly higher levels.

Quick Summary

This article examines the sodium content across different types of salmon, including fresh, smoked, and canned varieties. It explores how processing and preparation methods influence sodium levels and provides practical tips for incorporating salmon into a low-sodium diet while retaining its significant health benefits.

Key Points

Fresh Salmon is Low in Sodium: Unprocessed, fresh salmon contains very little naturally occurring sodium, making it a healthy choice for low-sodium diets.
Smoked Salmon is High in Sodium: The brining and curing processes used for smoked salmon add a significant amount of salt, resulting in a high sodium product.
Canned Salmon Varies in Sodium: Canned salmon often has added salt, but many brands offer low-sodium or no-salt-added versions. Rinsing regular canned salmon can help reduce sodium.
Processing is the Main Factor: The method of preparation and processing, rather than the fish itself, determines whether salmon is high or low in sodium.
Cook with Herbs and Spices: To keep salmon low in sodium, season it with fresh herbs, lemon, and salt-free spice blends instead of using salt.
Nutritional Benefits Remain: All forms of salmon provide heart-healthy omega-3s, protein, and essential vitamins, but high-sodium versions should be eaten in moderation.

Fresh Salmon: Naturally Low in Sodium

Fresh salmon, in its raw or simply cooked state, is remarkably low in sodium. This makes it an ideal protein source for those managing their sodium intake for heart health or other dietary reasons. The low sodium content in fresh salmon is inherent to the fish itself, containing only trace amounts naturally. A typical 3.5-ounce (100-gram) serving of raw Atlantic salmon contains as little as 32-56 mg of sodium, which is a minimal percentage of the recommended daily intake. By cooking fresh salmon with minimal or no added salt, you can maintain its low sodium profile. Baking, grilling, or poaching with herbs and lemon are excellent, heart-healthy preparation methods.

Wild-Caught vs. Farmed Salmon

The choice between wild-caught and farmed salmon has minimal impact on sodium content in its raw form. While wild salmon is often leaner with a lower fat content, the natural sodium levels are comparable between the two. Both are excellent sources of omega-3 fatty acids, high-quality protein, and vitamins and minerals like B12, D, and selenium. Any significant difference in sodium is typically due to preparation, not the origin of the fish. For instance, some farmed salmon may be sold with added salt or preservatives, so it is always wise to check the packaging.

The Salty Side: Smoked and Canned Salmon

While fresh salmon is a low-sodium star, processed salmon products tell a very different story. The methods used to preserve and flavor these products, such as brining and curing, can dramatically increase their sodium levels.

Smoked Salmon: Curing for Flavor and Preservation

Smoked salmon, often considered a delicacy, is cured in salt before being smoked, leading to a much higher sodium content. A 3.5-ounce (100-gram) serving of smoked salmon can contain anywhere from 600 to 1,200 mg of sodium, which can be over 50% of the recommended daily limit for some individuals. This high sodium level is an important consideration, especially for those with hypertension or other cardiovascular concerns. Despite the sodium, smoked salmon still provides beneficial omega-3s, but moderation is key.

Canned Salmon: Convenience Comes with a Caveat

Canned salmon is a convenient and affordable option, but like smoked salmon, it often has added salt for flavor and preservation. A regular 3.5-ounce serving can contain 300 to 600 mg of sodium. Fortunately, many brands now offer low-sodium or no-salt-added versions, which significantly reduces the sodium count. A simple and effective tip for reducing the sodium in regular canned salmon is to drain and rinse it thoroughly before use. This easy step can wash away a significant portion of the added salt.

A Comparison of Salmon Varieties and Sodium

To illustrate the variance in sodium content, the table below provides a side-by-side comparison of different salmon types based on a standard 3.5-ounce (100-gram) serving size. Note that figures can vary slightly by brand and cooking method.


Salmon Type	Approximate Sodium (mg)	Key Consideration
Fresh/Raw	56–80	Very low in sodium, ideal for low-sodium diets.
Smoked	600–1200	High in sodium due to the curing process. Should be consumed in moderation.
Canned (Regular)	300–600	Convenient, but check labels for sodium content. Can be rinsed to reduce sodium.
Canned (Low-Sodium)	60–300	A great low-sodium alternative for canned convenience.

How to Enjoy Salmon on a Low-Sodium Diet

Even with the higher sodium varieties available, it is simple to incorporate salmon into a healthy, low-sodium meal plan. The key is controlling the ingredients and methods used for preparation.

Choose Fresh: Whenever possible, opt for fresh or frozen-fresh salmon fillets. These contain the lowest inherent sodium.
Rinse Canned Varieties: For convenience foods, choose low-sodium canned salmon or rinse regular canned salmon under cold, running water to reduce the sodium content.
Master Salt-Free Seasoning: Enhance flavor without salt by using fresh herbs like dill, parsley, and cilantro, or spices like garlic powder, onion powder, and black pepper.
Create Low-Sodium Sauces: Instead of pre-made, high-sodium sauces, use fresh ingredients like lemon juice, vinegar, and olive oil to create delicious, low-sodium marinades and dressings.
Grill or Bake Simply: Simple cooking methods like grilling or baking allow the natural flavor of the salmon to shine without the need for excessive salt. Try a lemon-dill baked salmon for a classic, healthy meal.
Use Potassium-Rich Foods: Incorporating potassium-rich foods like vegetables and fruits into your meals can help counteract the effects of sodium and support healthy blood pressure.

Beyond Sodium: The Health Benefits of Salmon

Regardless of its sodium content, salmon is widely regarded as a nutritional powerhouse. Its rich supply of omega-3 fatty acids, particularly EPA and DHA, offers numerous benefits for heart and brain health. Omega-3s help reduce inflammation, lower blood pressure, and decrease the risk of heart disease and stroke. Salmon is also an excellent source of high-quality protein, which is essential for muscle health and overall body function. Furthermore, it provides essential vitamins and minerals, including vitamin B12, vitamin D, and selenium. Canned salmon with bones is also a great source of calcium.

Conclusion: Making an Informed Choice

The answer to the question, "Is salmon high in sodium?" is nuanced and depends entirely on how it is processed and prepared. While fresh salmon is a heart-healthy, low-sodium food, its canned and smoked counterparts contain significantly more sodium due to added salt. By being a savvy shopper—checking labels, choosing low-sodium options, and rinsing when appropriate—you can enjoy the tremendous nutritional benefits of salmon. Cooking fresh salmon with herbs, spices, and other salt-free flavor enhancers is the best way to ensure you are reaping all the health rewards of this fatty fish while keeping your sodium intake in check. Ultimately, making informed choices about the type of salmon you buy and how you prepare it allows you to maintain a nutritious and balanced diet. [Link to CDC guidelines for reducing sodium intake: https://www.cdc.gov/salt/reduce-sodium-intake/index.html]

Frequently Asked Questions

No, fresh, unprocessed salmon is naturally low in sodium. A standard 3.5-ounce serving contains a minimal amount, typically between 56 and 80 milligrams.

Smoked salmon is high in sodium because it is cured in a salt brine as part of the preservation and flavor-enhancing process. This adds a substantial amount of salt to the final product.

Yes, rinsing canned salmon can significantly reduce its sodium content. For the best results, choose low-sodium canned salmon, or drain and rinse regular canned salmon before use.

In their fresh form, there is little to no significant difference in natural sodium content between wild and farmed salmon. The variation in sodium comes primarily from how the fish is prepared or processed.

To cook low-sodium salmon, use simple methods like baking, poaching, or grilling. Flavor the fish with fresh herbs like dill, lemon, garlic, and salt-free spice blends instead of salt.

The American Heart Association recommends an ideal limit of 1,500 mg of sodium per day for most adults, though guidelines vary. The Dietary Guidelines for Americans suggest limiting intake to 2,300 mg daily.

Yes, canned salmon remains a healthy source of omega-3s, protein, and calcium (if bones are included). By choosing low-sodium versions or rinsing regular canned salmon, you can manage the sodium while retaining the nutritional benefits.