Salmon, sockeye, canned, drained solids, without skin and bones
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Sockeye salmon, canned and drained, delivers a deep, rich red color and a firm, meaty texture with a pronounced, savory flavor that's less mild than other salmon varieties. It's a protein powerhouse, packing over 26 grams per 100 grams with virtually no carbohydrates, making it a clean, nutrient-dense staple. The canning process concentrates its natural umami, resulting in a robust, ocean-forward taste.
Calorie split: 67% protein · 0% carbs · 33% fat
↓ Full nutrition💚 Why it's loved
People love it for its intense, savory flavor that stands up boldly in salads and sandwiches without needing much seasoning. Its firm texture holds its shape, making it a reliable and versatile protein for quick, no-cook meals.
⚠️ Watch-outs & how to enjoy it better
Canned salmon can be high in sodium, which may concern those monitoring blood pressure. It also contains small, edible bones and skin, which some find unappealing despite being excellent sources of calcium. To manage sodium, look for 'no salt added' versions or rinse the solids briefly under cold water before use.
Key benefits
- Exceptionally high in complete protein for muscle maintenance.
- Rich in omega-3 fatty acids (EPA & DHA) for heart and brain health.
- Excellent source of Vitamin D, crucial for bone health and immunity.
- Contains astaxanthin, a potent antioxidant giving it the red hue.
- Convenient, shelf-stable source of high-quality seafood.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sockeye salmon gets its vibrant red flesh and the name 'sockeye' (a corruption of the Halkomelem word 'suk-kegh' for red fish) from its diet of shrimp and krill rich in the carotenoid pigment astaxanthin.
Full nutrition (USDA data · scales with serving)
| Water | 67.8 g |
| Energy | 158 kcal |
| Energy | 662 kj |
| Protein | 26.3 g |
| Total lipid (fat) | 5.9 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 37.0 mg |
| Iron, Fe | 0.48 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 312 mg |
| Sodium, Na | 386 mg |
| Zinc, Zn | 0.58 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 34.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.21 mg |
| Niacin | 7.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 83.3 mg |
| Vitamin B-12 | 5.5 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 56.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 187 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 859 iu |
| Vitamin D (D2 + D3) | 21.5 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 21.5 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 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 | 0.18 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 0.83 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.14 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.25 g |
| MUFA 16:1 c | 0.24 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 1.0 g |
| MUFA 18:1 c | 1.0 g |
| MUFA 20:1 | 0.56 g |
| MUFA 22:1 | 0.06 g |
| MUFA 22:1 c | 0.05 g |
| MUFA 24:1 c | 0.01 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:2 n-6 c,c | 0.09 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.08 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.44 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.11 g |
| PUFA 22:6 n-3 (DHA) | 0.70 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 66.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.4 g |
| Isoleucine | 1.3 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.78 g |
| Cystine | 0.20 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.97 g |
| Valine | 1.5 g |
| Arginine | 1.7 g |
| Histidine | 0.71 g |
| Alanine | 1.7 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 3.7 g |
| Glycine | 1.6 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
Are the bones and skin in canned salmon safe to eat?
Yes, they are not only safe but highly nutritious. The soft bones are a fantastic source of calcium, and the skin provides extra omega-3s. Most people mash them in seamlessly when making patties or salads.
How does it differ from canned pink salmon?
Sockeye (red) salmon has a deeper red color, firmer texture, and a richer, more pronounced flavor than the milder, lighter pink salmon. It's often considered a premium product.
What's the best way to use it straight from the can?
For the purest flavor, drain it, flake it with a fork, and toss it with a little olive oil, lemon juice, salt, and pepper. Serve on crackers, in a lettuce wrap, or mixed into a simple pasta.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.58 kcal/g · 67% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.