Fish, salmon, canned
Common food
Photo: Wikipedia
Canned salmon is cooked, flaked salmon preserved in its own juices or oil, offering a tender, flaky texture with a rich, savory, and slightly briny flavor. It's a nutritional powerhouse, delivering a massive 24.62g of high-quality protein per 100g with virtually no carbohydrates, making it an ideal lean protein source.
💚 Why it's loved
People love it for its incredible convenience and versatility—it's a ready-to-eat, affordable way to add rich, savory seafood flavor to meals. It's a staple in quick salads, sandwiches, and patties, deeply embedded in pantry cooking traditions from British fish cakes to American salmon loaves.
⚠️ Watch-outs & how to enjoy it better
Some may find the taste too briny or the texture mushy compared to fresh salmon. The canning process can add significant sodium, and it's a common fish allergen. To counteract sodium, rinse the flakes under cold water before use and pair with potassium-rich foods like leafy greens or avocado.
Key benefits
- Excellent source of complete, high-quality protein
- Rich in omega-3 fatty acids (EPA and DHA)
- Contains calcium from edible bones
- Convenient, shelf-stable protein source
- Low in carbohydrates and sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bones in canned salmon are so soft from the pressure-cooking process that they are completely edible and are actually the primary source of the food's impressive calcium content.
Full nutrition (scales with serving)
| Water | 70.6 g |
| Energy | 136 kcal |
| Protein | 24.6 g |
| Total lipid (fat) | 4.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 0.57 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 253 mg |
| Potassium, K | 326 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 39.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.20 mg |
| Niacin | 7.4 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 88.0 mg |
| Vitamin B-12 | 5.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 20.0 ug |
| Retinol | 20.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 14.1 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Fatty acids, total saturated | 0.75 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.13 g |
| SFA 16:0 | 0.47 g |
| SFA 18:0 | 0.09 g |
| Fatty acids, total monounsaturated | 0.97 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 0.46 g |
| MUFA 20:1 | 0.34 g |
| MUFA 22:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.11 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.27 g |
| PUFA 22:5 n-3 (DPA) | 0.07 g |
| PUFA 22:6 n-3 (DHA) | 0.68 g |
| Cholesterol | 83.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What's the difference between pink and red canned salmon?
Pink salmon is milder, lighter in color, and more economical. Red (or sockeye) salmon has a deeper, richer flavor, firmer texture, and higher fat and omega-3 content, making it more prized and expensive.
Should I drain the liquid from the can?
It depends. If packed in water, draining removes excess sodium. If packed in oil, draining removes calories but also some flavor. For recipes like salmon cakes, draining is essential to prevent a soggy mixture.
Is it safe to eat the skin and bones?
Yes, absolutely. The skin is soft and edible, and the bones are pressure-cooked until they are soft and crumbly, providing a significant boost of calcium.