Print

Canned Salmon

Background

Canned salmon provides an easy way to enjoy this delicious (and nutritious) fresh water fish, and the canning process does not remove any essential nutrients from this food. In fact, canned salmon often contains more calcium compared to the fresh fish because the bones are included in the can. Canned salmon is an excellent source of vitamin D, omega 3 fatty acids and protein. It can be eaten straight from the can or cooked, which makes it a very diverse food item to prepare meals with!

 

Benefits of Canned Salmon

  • An excellent source of omega 3 fats. DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are two fatty acids found in salmon. It is important to obtain both these fatty acids from diet as our body cannot synthesize them.
  • Excellent source of vitamin D. This fat-soluble vitamin helps your body to absorb calcium and may help reduce the risk of developing certain chronic diseases, such as cancer.
  • Great source of protein. Try adding canned salmon to a salad to keep you satisfied!
  • High in vitamin A, which is essential for proper vision. This vitamin also acts as an antioxidant to remove free radicals in the body.
  • Contains calcium. This mineral is important for bone health and in muscle and nerve functioning.

 

Nutritional Value of 3 oz. of canned salmon

  • 110 calories
  • 0 g carbohydrate
  • 0 g fibre
  • 17 g protein
  • 4 g fat
  • 167% of daily vitamin D requirements
  • 24% of daily calcium needs

 

Did you know

Although the thought of eating the bones in canned salmon may not appeal to you, you can simply crush them up and mix them into the salmon to reap the benefits of some additional calcium in your diet – you won’t even know they’re there!

 

Recipes: