Canned salmon is a convenient, affordable, and healthy option for getting more seafood into your diet. While it may not be as glamorous as fresh salmon, canned salmon packs a powerful nutritional punch and can be a great choice, especially when sourced responsibly.
In this post, we’ll dive into the nutritional profile of canned salmon, explore its health benefits, compare it to fresh salmon, and share some delicious ways to enjoy it.
Is canned salmon healthy?
Yes — canned salmon, when eaten in moderation, is a healthy addition to any diet. It shares many of the same nutritional benefits as its fresh counterpart, including high protein content and healthy fats.
Canned salmon can also contain bones and skin, which actually increases its calcium content significantly compared to fresh fillets. In fact, a 3.5-ounce serving of canned salmon with bones provides about 232mg of calcium – comparable to a glass of milk [*].
Let’s take a closer look at the nutrition facts.
Canned salmon nutrition facts
A 3.5-ounce (100-gram) serving of canned salmon contains [*]:
- Calories: 167
- Protein: 23.6 g
- Total Fat: 7.4 g
- Saturated Fat: 1.4 g
- Carbohydrates: 0 g
- Fiber: 0 g
- Sodium: 408 mg
In terms of micronutrients, canned salmon is an excellent source of [*]:
- Phosphorus: 338 mg (27% RDI)
- Calcium: 232 mg (18% RDI)
- Vitamin D: 21 mcg (105% RDI)
- Selenium: 9 ug (17% RDI)
- Vitamin B12: 1 ug (52% RDI)
- Niacin: 12 mg (12% RDI)
Canned salmon also contains astaxanthin, a unique antioxidant that gives salmon its pink color. This compound has been shown to have anti-inflammatory properties and may help protect skin from UV damage [*]. Additionally, canned salmon is one of the few food sources that naturally contains vitamin D3, the most bioavailable form of vitamin D [*].
Canned salmon also contains smaller amounts of other important vitamins and minerals like iron, zinc, and vitamins B6 and E [*].
Canned salmon health benefits
The impressive nutrient profile of canned salmon translates to a variety of potential health benefits:
- Supports heart health: Canned salmon is an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure, and improve cholesterol levels – all of which can reduce the risk of heart disease [*].
- Boosts brain function: The omega-3s in salmon, particularly DHA, are crucial for brain development and cognitive function. Studies link higher omega-3 intake to better memory, focus, and overall brain health [*].
- Strengthens bones: Salmon is rich in vitamin D and phosphorus, two key nutrients for maintaining strong, healthy bones. This makes it a great choice for preventing osteoporosis [*].
- Supports immune function: Salmon contains selenium, which is essential for a properly functioning immune system. It also has anti-inflammatory properties that can help the body fight off illness and infection [*].
- Aids weight management: As a lean protein, salmon can help you feel fuller for longer, which may support weight loss or maintenance efforts.
- Supports eye health: The astaxanthin in salmon has been shown to reduce eye fatigue and may help prevent age-related macular degeneration. Studies suggest it can cross the blood-brain barrier and blood-retinal barrier more effectively than many other antioxidants [*].
Canned salmon vs. fresh salmon
While canned salmon and fresh salmon share many similarities, there are a few key differences to be aware of:
- Omega-3 content: Fresh salmon generally contains slightly higher levels of the omega-3 fatty acids EPA and DHA compared to canned. However, canned salmon is still an excellent source of these beneficial fats.
- Texture and flavor: Fresh salmon has a more delicate, flaky texture and a richer, more pronounced flavor profile. Canned salmon tends to be more firm and dense, with a milder taste.
- Processing: Canned salmon undergoes more processing than fresh, including cooking, canning, and potentially the addition of salt. This results in a higher sodium content compared to fresh.
- Sustainability: The sustainability of canned vs. fresh salmon can vary depending on the specific sourcing and production methods. Look for canned salmon from responsible, eco-friendly brands.
- Convenience: Canned salmon is shelf-stable, pre-cooked, and ready to eat, making it a much more convenient option than fresh salmon, which requires more preparation.
Interestingly, the canning process can actually increase the calcium and selenium content of salmon compared to fresh. This is because canned salmon typically includes small, soft bones and skin that are rendered completely edible through the canning process [*].
Canned salmon risks and concerns
As with any food, there are a few potential risks and concerns to be aware of when it comes to canned salmon:
- Mercury levels: Some types of fish, including certain species of salmon, can contain trace amounts of mercury. However, canned salmon is generally considered a low-mercury option, especially when sourced responsibly [*].
- Sodium content: Canned salmon can be high in sodium due to the addition of salt during the canning process. Look for low-sodium or no-salt-added varieties to minimize your intake.
- Farmed vs. wild-caught: Wild-caught salmon is generally considered healthier than farmed, as it contains fewer contaminants and additives. When possible, opt for canned salmon from wild-caught sources.
By being mindful of these potential issues and choosing high-quality canned salmon, you can enjoy the benefits of this nutritious seafood while minimizing any risks.
Delicious ways to enjoy canned salmon
Canned salmon is a versatile ingredient that can be used in a variety of delicious and healthy dishes. Here are some ideas to get you started:
- Salmon salad: Mix canned salmon with mayo, Greek yogurt, chopped celery, onion, and herbs for a classic salmon salad. Serve on crackers, bread, or over a bed of greens.
- Salmon cakes or patties: Combine canned salmon, breadcrumbs, egg, and seasonings to form patties or cakes, then pan-fry or bake for a main protein.
- Salmon pasta Salad: Toss cooked pasta, canned salmon, cherry tomatoes, cucumber, and a light vinaigrette for a refreshing and protein-packed meal.
- Salmon stuffed avocado: Scoop canned salmon into avocado halves for a nutritious and filling snack or light lunch.
Salmon Dip or Spread: Blend canned salmon with cream cheese, lemon juice, and herbs for a tasty dip or spread to have with bagels, crackers, or veggies. - Salmon burgers: Mix canned salmon, breadcrumbs, egg, and seasonings to form patties, then grill or pan-fry for a delicious alternative to traditional beef burgers.
- Salmon tacos: Flake canned salmon and combine with shredded cabbage, diced avocado, and a creamy sauce for a quick and easy taco night.
There are a lot of ways to use salmon. You can even just sprinkle some salt on and eat straight out of the can!
Canned salmon FAQ
Here are a few questions we get about our canned salmon:
Can you eat canned salmon raw?
Yes, you can safely eat canned salmon straight from the can, since it is pre-cooked during the canning process.
Does canned salmon have omega-3s?
Yes, canned salmon is an excellent source of omega-3 fatty acids, including EPA and DHA. The omega-3 content is slightly lower than fresh salmon, but canned salmon still provides a good amount.
Is canned salmon as healthy as fresh?
While fresh salmon may have a slight nutritional edge, canned salmon is still an incredibly healthy option. It provides high-quality protein, omega-3s, and a variety of essential vitamins and minerals. The key is to choose high-quality canned salmon from responsible brands.
Is canned salmon fattening?
No, canned salmon is not inherently fattening. It is a protein source that can actually support weight management efforts when consumed as part of a balanced diet. The fat content in canned salmon is primarily healthy, unsaturated fats.
Is canned salmon good for weight loss?
Yes, canned salmon can be a great choice for weight loss. As a lean protein, it can help you feel fuller for longer, which may reduce overall calorie intake. The omega-3s in salmon may also have a positive effect on fat metabolism and distribution.
Can you eat canned salmon every day?
You can safely eat canned salmon every day as part of a balanced diet. However, it’s generally recommended to limit total fish consumption to 2-3 servings per week to avoid potential mercury exposure.
Is canned salmon considered processed food?
While canned salmon does undergo some processing, it is generally considered a minimally processed food, especially when compared to highly processed items like deli meats or frozen TV dinners. The canning process helps preserve the salmon’s natural nutrients.
Is canned salmon high in mercury?
Canned salmon is generally considered a low-mercury fish option, especially when sourced responsibly. The specific mercury content can vary depending on the salmon species, but most canned salmon is safe to consume in moderate amounts.
Should you rinse canned salmon?
Rinsing canned salmon is not strictly necessary, but it can help reduce the sodium content if you’re watching your intake. Simply drain the salmon and rinse it under cool water before eating.
Which is healthier red or pink canned salmon?
Both red and pink canned salmon are highly nutritious, but there are some slight differences. Red (sockeye) salmon tends to be higher in omega-3s, while pink salmon is lower in mercury. For maximum health benefits, opt for whichever variety is sustainably sourced.
Is canned salmon healthy for cholesterol?
Yes, canned salmon can be a great choice for heart health, including managing cholesterol levels. The omega-3s in salmon have been shown to help raise HDL (good) cholesterol and lower LDL (bad) cholesterol [*].
The bottom line
Canned salmon is a highly nutritious and convenient option that can be a great addition to a healthy, balanced diet.
While it may not be as glamorous as fresh salmon, canned salmon still provides an impressive array of essential nutrients, including high-quality protein, omega-3s, and a variety of vitamins and minerals.
It’s perfect for lunches and quick snacks, so grab a stash and enjoy.
The best canned salmon on the market
When it comes to canned salmon, not all brands are created equal. The key is to work with brands that prioritize the combination of nutrition, health, and sustainability. We take sourcing extremely seriously at US Wellness Meats, which is why we’ve partnered with Vital Choice to bring their canned salmon to your door.
Our salmon meets the international best practices for sustainable fisheries set forth by the Marine Stewardship Council (MSC). When you buy sustainable seafood, you support environmentally responsible fisheries and you protect the world’s oceans for future generations.
Words only go so far, though. You’ll have to see how good this salmon is for yourself.
See how good our Wild Skinless and Boneless Canned Alaskan Red Salmon really is.
Nathan Phelps
Nathan Phelps owns and writes for Crafted Copy, a boutique copywriting shop that finds the perfect words for interesting products. He is also an ethical foodie, outdoors-aficionado, and hails from Nashville, TN. He splits his time between helping sustainable businesses find new customers and managing his ever-increasing list of hobbies, which include playing guitar, baking bread, and creating board games.
