Food guide

Canned Salmon

Tinned salmon with soft edible bones, high in omega-3 and calcium.

SeafoodProtein-RichHealthy Fats

Canned Salmon, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of canned salmon, drained for fair comparison. Typical serving: 100 g drained — 142 kcal per 100 g serving.

Nutrition information for Canned Salmon
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	142 kcal	142 kcal	100 kcal
Protein	20 g	20 g	14.1 g
Carbohydrate	0 g	0 g	0 g
Fat	6 g	6 g	4.2 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of canned salmon, with a typical serving and FDA Daily Value for adults.

Micronutrients for Canned Salmon
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	39 µg	39 µg	4%
Vitamin C	0 mg	0 mg	0%
Vitamin D	19 µg	19 µg	95%
Vitamin E	1.9 mg	1.9 mg	13%
Vitamin K	0.1 µg	0.1 µg	<1%
Thiamin	0.02 mg	0.02 mg	2%
Riboflavin	0.2 mg	0.2 mg	15%
Niacin	6 mg	6 mg	38%
Vitamin B6	0.33 mg	0.33 mg	19%
Folate	3 µg	3 µg	<1%
Vitamin B12	0.4 µg	0.4 µg	17%
Choline	74.8 mg	74.8 mg	14%
Minerals
Calcium	198 mg	198 mg	15%
Iron	0.57 mg	0.57 mg	3%
Magnesium	30 mg	30 mg	7%
Phosphorus	321 mg	321 mg	26%
Potassium	329 mg	329 mg	7%
Sodium	433 mg	433 mg	19%
Zinc	0.67 mg	0.67 mg	6%
Selenium	30.1 µg	30.1 µg	55%
Copper	0.061 mg	0.061 mg	7%
Manganese	0.024 mg	0.024 mg	1%

Source: USDA FoodData Central — Salmon, sockeye, canned, total can contents

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat canned salmon?

Soft bones supply as much calcium as a glass of milk.
Cheaper than fresh salmon with a similar omega-3 profile.

How to include it

Mash with the bones into fishcakes.
Stir into pasta with lemon and peas.

Things to consider

Some brands add salt.
Mash the bones in or they can be off-putting.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.