Protein
Canned salmon with bones
Omega-3 and calcium (thanks to the soft bones) at a low price.
Nutrition facts
Serving: 1/2 can (106 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Protein | 24.5 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 5.3 g | 7 % |
| Saturated fat | 1 g | 5 % |
| Sodium | 404 mg | 18 % |
| Vitamin B12 | 5 µg | 221 % |
| Vitamin D | 15 µg | 77 % |
| Selenium | 42 µg | 76 % |
| Niacin (B3) | 8 mg | 49 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The calcium in canned salmon is in the bones, softened by sterilization, which crush with a fork: half a can brings 300 mg (23% of the daily value). “Boneless, skinless” salmon has almost none left.
- Half a can covers more than three quarters of the daily value for vitamin D and brings about 1.1 g of EPA and DHA.
Preparation
Crush the bones into the flesh rather than removing them; the skin is edible too and carries some of the fat.
To mention to a professional
- If you must limit sodium, half a can brings about 400 mg; “no salt added” versions solve it.
- Fish is a priority allergen in Canada.
Sources
- Fish, salmon, pink, canned, drained solids
- USDA FoodData Central, SR Legacy (Fish, salmon, pink, canned, drained solids ; canned, without skin and bones)
- NIH Office of Dietary Supplements, Calcium and Vitamin D fact sheets
- Health Canada, Mercury in Fish (fish low in mercury)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.