How healthy is canned salmon?
Is canned salmon healthy? Yes, in sensible portions. Canned salmon scores 52/100 on the HowHealthyIs Score: 100 g provides 129 kcal, 20 g protein and 215 mg calcium. Canned pink salmon with the bones is an affordable source of omega-3 fats, vitamin D and calcium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Canned salmon ranks higher than 52% of them.
Counts in favor (% daily value per 100 kcal)
- Protein31%
- Calcium13%
- Potassium6%
- Magnesium6%
- Vitamin E3%
- Iron3%
- Vitamin A1%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium14%
Raw NRF9.3: 62 minus 17 = 45. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in canned salmon?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 129 kcal | 110 kcal | |
| Protein | 20 g | 17 g | 33% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 5 g | 4.2 g | 5% |
| Saturated fat | 0.9 g | 0.7 g | 4% |
| Vitamins | |||
| Vitamin A | 17 µg | 14 µg | 2% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.6 mg | 0.5 mg | 4% |
| Minerals | |||
| Calcium | 215 mg | 183 mg | 14% |
| Iron | 0.6 mg | 0.5 mg | 3% |
| Potassium | 344 mg | 292 mg | 6% |
| Magnesium | 30 mg | 26 mg | 6% |
| Sodium | 403 mg | 343 mg | 15% |
Source: USDA FoodData Central, "Fish, salmon, pink, canned, total can contents" (FDC 173690). Values rounded.
Why is canned salmon good for you?
- 17 g protein in 3 oz, 33% of the daily value. Protein contributes to the maintenance of muscle mass.
- 183 mg calcium in 3 oz, 14% of the daily value. Calcium is needed for the maintenance of normal bones.
Good ways to use it
- Salmon cakes and sandwiches
- Salads and pasta
What should you watch out for?
- Canned fish can be salty; mash in the soft bones for extra calcium.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.