Salmon

Why salmon is rated low

Salmon is protein and fat with next to no carbohydrate, and that composition is what the rating is built on rather than a weighed serving. Because it is estimated that way, the portion guide is written qualitatively and rates "Any typical portion" as low, with no amount attached to watch. A fresh fillet, a plain smoked slice and a tin of salmon in spring water all tell the same simple story. Where salmon goes wrong on a low FODMAP diet is almost always the coat it is wearing: the teriyaki glaze, the honey mustard crust, the garlic butter, the dill cream sauce, the pâté built on cream cheese, or the sauces drizzled over a sushi roll. Portions beyond a normal plate of fish are not covered here, so low describes the salmon rather than the dish it is dressed as.

What changes your risk

• Serving size The guide rates "Any typical portion" as low and does not describe larger helpings, so a standard fillet or tin is the picture this rating is drawn around.
• Glazes and marinades Teriyaki, sweet chilli, barbecue, honey mustard and garlic butter are the common salmon finishes, and honey, garlic and onion ride in with all of them. A pre glazed supermarket fillet is judged by its glaze, not by the fish under it.
• Creamy and prepared forms Salmon pâté and mousse are largely cream cheese, salmon in dill sauce is largely cream, and fishcakes are usually bound with onion and breadcrumb. These are dairy and allium dishes with salmon in them.
• Canned and smoked versions Salmon canned in spring water and plain cold smoked salmon stay simple. Flavoured tins sold in sauce, and hot smoked or peppered fillets rubbed with a seasoning blend, can bring garlic and onion powder along with the smoke.
• Sushi and poke dressings The fish in sashimi and plain nigiri is just salmon, while spicy mayo, eel sauce, ponzu style dressings and pickled toppings are where garlic, onion and honey turn up in a poke bowl or roll.
• The rest of the plate Salmon contributes nothing to the day's total, so when a meal goes badly the sides and sauces are where to look. Several low servings sharing one subgroup in one sitting still build up.

What else works

No swap is needed here, and the other plain fish keep salmon company: trout, cod, haddock, plaice and plain canned tuna all sit in the same easy place, as do eggs and firm tofu when you want the protein without the fish. The versions to treat as separate foods are the ones that share the name: salmon en croute wrapped in pastry with a creamy filling, salmon pâté made with cream cheese, teriyaki or honey glazed fillets, creamy salmon pasta, and salmon chowder. Plain smoked salmon and salmon canned in spring water belong with the straightforward group rather than that one.

How to keep it low

Buy unseasoned fillets, or ask the fish counter to leave the rub and the marinade off, since the pre flavoured trays are the ones carrying the glaze. Check a tin's label for salmon and water rather than salmon in sauce, and check a smoked pack for a seasoning list under the fish. Cooking is easy to keep clean: bake or pan sear with oil or garlic infused oil, and finish with lemon, dill, chives and black pepper rather than a bottled sauce. Eating out, sashimi and plain nigiri or a grilled fillet with lemon keep close to the fish, while the dressed rolls and the sweet glazes are the parts to ask about.

Common questions

how much salmon can i eat on a low fodmap diet

The portion data for salmon is worded plainly rather than in grams, rating "Any typical portion" as low, so a normal fillet is not something to measure out. The glaze or sauce is the part of the plate worth checking.

is smoked salmon low fodmap

Plain cold smoked salmon is the same simple food as the fresh fillet. Peppered or heavily seasoned versions are worth a label check, because seasoning blends can include garlic and onion powder.

is canned salmon ok on a low fodmap diet

Canned salmon in spring water is straightforward and works the same way as a fresh fillet. The tins to look twice at are the ones packed in a flavoured sauce, where onion and garlic are common.

is teriyaki salmon low fodmap

The salmon is fine, but teriyaki sauce is generally built on garlic, onion and honey, so the dish is judged by the glaze. Garlic infused oil with ginger, a little maple syrup and the green tops of spring onions gets close to the same flavour.