Health & Fitness

Salmon: Superfood in a Can

Look past the tin can. Rich in nutrients and packed with protein, canned salmon is incredibly healthy

By Wellness Matters /

Credit: jules:stonesoup

Packed with nutrition, just 1/4 of a tin of salmon contains 11 g of protein and 5 g of quality fats, as well as 10% the daily requirement for calcium and 4% of iron

Who says good food can’t come in a can? Canned salmon provides major nutrition for those looking for a healthy snack

Although salmon is more commonly eaten fresh, canned sustainable salmon is a nutritional powerhouse and an incredibly versatile source of high-quality protein.

Just one-quarter of a 7.5-ounce (213-gram) tin of salmon contains 11 g of protein and 5 g of quality fats, including 1.5 g of omega-3 fatty acids. This same portion also supplies 10% of the daily requirement for calcium and 4% of iron as well as 240 mg of sodium.

Tip: To reduce the sodium content, choose sodium-reduced canned salmon, or rinse and drain regular canned salmon before using it.

Canned Salmon Meal Ideas

  • Instead of tuna, try a salmon salad sandwich; use light mayo or lemon-garlic vinaigrette, and add lots of minced celery, green onions, mushrooms and bell peppers.
  • Salmon blends beautifully in a classic casserole with broccoli, macaroni and cheese sauce.
  • Use salmon to make salmon fish cakes or a salmon loaf, or blend it into a seafood dip or a cheese ball for entertaining.
  • Salmon is also the perfect protein topper for a fresh salad and makes for a nice change from chicken in a stir-fry with Asian greens.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.