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Are Smoked Foods Healthy?

Are Smoked Foods Healthy?

The Honest Answer from Black Mountains Smokery

At Black Mountains Smokery, we’re often asked: “Are smoked foods healthy?”
It’s a fair question — and the answer depends on how they’re made and what goes into them.

In this blog, we explain why our traditionally smoked, multi award‑winning salmon, fish, chicken and duck can be part of a balanced, wholesome diet — and why our small‑batch, artisan approach makes all the difference.

Oak Roasted Salmon

Packed with Natural Protein — Ideal for Gym-Goers/Fitness Enthusiasts

Our multi award-winning smoked salmon, fish, chicken and duck are naturally rich in high‑quality protein.

Protein isn’t just for athletes — it helps everyone by:

  • Supporting muscle maintenance
  • Boosting the immune system
  • Helping you feel fuller for longer

For gym-goers and active lifestyles, this makes our smoked foods an ideal choice. Whether you’re looking to support recovery after a workout or maintain lean muscle mass, our naturally lean smoked chicken and duck, or omega‑3‑rich smoked salmon, provide convenient, delicious protein — without unnecessary additives.

For example, smoked salmon usually contains around 18–20g of protein per 100g.

In addition, smoked chicken and duck are naturally lean, so they’re perfect for lighter meals and salads.

Full of Heart‑Healthy Omega‑3s

Smoked salmon is delicious and packed with omega‑3 fatty acids (EPA and DHA).

Omega‑3s help to:

  • Reduce inflammation
  • Protect heart and brain health
  • Support eye health

According to the NHS, everyone should eat at least two portions of fish per week, especially oily fish like salmon.
(Source: NHS – Why is oily fish good for you?)

Smoked Salmon with Scrmbled Eggs on Sourdough

Simply Cured, Never Over-Processed

Many supermarket smoked foods rely on sugar, artificial preservatives or liquid smoke. That’s not how we do it.

At Black Mountains Smokery, we:

  • Use a traditional dry salt brine to cure our salmon
  • Add no sugar — so the natural flavour shines through
  • Free from artificial colours, flavours and preservatives

Therefore, you get fewer unnecessary calories and a cleaner label — without losing taste.

Gently Smoked Over Welsh Oak

We carefully smoke our products over Welsh oak shavings, sourced as a by‑product from local carpentry workshops.

This traditional method:

  • Adds gentle, balanced smokiness — naturally
  • Supports local craftspeople and keeps our carbon footprint lower

By smoking slowly over real wood, we bring out deep flavour without adding fat or excessive salt.

Smoking Process

Artisan Smoked Cheese: Nutrient‑Rich and Flavourful

Our smoked cheeses are full of character — and naturally high in:

  • Calcium for bone health
  • Protein to help you stay satisfied

Because we use real wood smoke, we don’t need to add artificial flavours or extra calories.
Enjoy in moderation as part of a balanced diet.

Smoked Cheese with Paprika Salad

Balanced Eating with Smoked Foods

Smoked foods fit beautifully into balanced meals when paired wisely. For example:

  • Serve smoked salmon or duck with fresh vegetables and grains
  • Choose wholegrain bread, leafy greens and seasonal produce

Smoked foods do contain some natural sodium from curing, so it’s best to enjoy them as part of a varied diet.

Smoked Duck Salad

Why Artisan Smoking Makes a Difference

Not all smoked foods are the same. Here’s what sets us apart:

  • We smoke in small batches, by hand, using traditional methods
  • We never add sugar or artificial preservatives
  • We source our salmon responsibly from Bakkafrost in Scotland, known for high animal welfare and free from steroids, hormones or GMOs

Because of this approach, our foods don’t just taste better — they’re naturally better for you, too.

So, Are Smoked Foods Healthy?

When made traditionally and enjoyed as part of a balanced diet, smoked foods can be:

  • Rich in protein
  • High in heart‑healthy omega‑3s
  • Naturally low in sugar and free from additives
  • Full of handcrafted flavour

At Black Mountains Smokery, our focus is always on real food — made with care, patience and respect for your health.

What About Expectant Mothers?

For those who are pregnant, NHS guidance advises avoiding traditional smoked salmon. That’s why our hot-smoked fish and meats make a great alternative.

Our hot-smoked trout is fully cooked during the smoking process, making it a safe, nutritious option for pregnancy. It’s naturally rich in protein and omega-3s — ideal for a wholesome, satisfying meal.

As always, we recommend consulting your GP or midwife for advice tailored to your individual needs.

Hot Smoked Trout

Discover More

Explore our full range of:

All made in small batches, with tradition and taste in mind.

Recipes