Canned pink salmon is a nutritious and convenient way to enjoy the benefits of salmon But how many calories are actually in that convenient can? Let’s take a closer look at canned pink salmon nutrition facts
What is Canned Pink Salmon?
Pink salmon, also known as humpback salmon, is one of the smaller and more abundant Pacific salmon species It is canned and sold commercially due to its affordability and mild flavor compared to other salmon varieties like sockeye and king
The canning process involves cooking fresh salmon fillets, removing bones and skin, breaking the fish into smaller pieces, and sealing it into cans with liquid. Popular can sizes for pink salmon range from 3 ounces to 7.5 ounces. The liquid packing medium is often water, vegetable or fish broth, oil, or a combination. Canned salmon is a shelf-stable product that can last 2-5 years when properly stored.
Nutrition Facts for Canned Pink Salmon
A 3 ounce serving of canned pink salmon contains approximately:
- Calories: 118
- Total fat: 4g
- Saturated fat: 1g
- Protein: 22g
- Sodium: 250mg
- Omega-3 fatty acids: 1000mg
Nutrition can vary slightly between brands based on factors like whether the salmon is canned in water or oil. Key nutrients in canned pink salmon include:
Protein
Canned salmon provides high quality complete protein, meaning it contains all the essential amino acids your body needs. The 22g of protein per 3 ounce serving accounts for 44% of the recommended daily value. Protein supports muscle growth and maintenance, wound healing, healthy bones, and overall satiety.
Omega-3 Fatty Acids
Salmon is rich in the omega-3 fats EPA and DHA. Canned salmon contains approximately 1000mg of omega-3s per 3 ounce serving. Omega-3s provide anti-inflammatory effects and support heart, brain, and eye health.
Vitamin D
Salmon is one of the few natural food sources of vitamin D, with 3 ounces providing 90% of the daily recommended intake. Vitamin D aids calcium absorption and bone health.
Selenium
Pink salmon is an excellent source of the antioxidant mineral selenium, which plays a role in thyroid hormone metabolism, DNA production, and immune system function.
Calcium and Vitamin D
Canned salmon with bones contains highly bioavailable calcium for strong bones and teeth. The vitamin D in salmon enhances calcium absorption.
Calories in Canned Pink Salmon
Now let’s focus specifically on the calories in canned pink salmon.
A 3 ounce serving of canned pink salmon drained of liquid contains about 118 calories. Here is the calorie breakdown for different can sizes:
- 3 oz: 118 calories
- 5 oz: 200 calories
- 7.5 oz: 300 calories
The calorie count is primarily coming from the protein and fat content. Salmon is considered a lean fish, but does contain beneficial unsaturated fats like omega-3s.
Canned pink salmon packed in oil rather than water will be slightly higher in calories. For example, a 3 oz serving might contain 130 calories instead of 118.
When determining calories, be sure to pay attention to the canned salmon’s ingredients and draining instructions. Canned salmon can be purchased bone-in or boneless. Bones contribute minimal calories but provide calcium. Draining the liquid helps reduce the calorie count if canned in oil.
Benefits of Canned Pink Salmon
- High quality complete protein for only 118 calories in a 3 oz serving
- Excellent source of anti-inflammatory omega-3 fatty acids
- Provides 90% DV of vitamin D in just 3 oz
- Rich in selenium, niacin, vitamin B12, potassium, phosphorus
- Nutrients support heart health, brain function, strong bones, immune defense
- Shelf-stable and affordable source of salmon year-round
- Quick, versatile ingredient for salads, sandwiches, pasta, and more
Tips for Enjoying Canned Salmon
Canned salmon is budget-friendly and keeps a long time in the pantry. Follow these tips for incorporating it into your diet:
- Mix with mayo, lemon, and dill for an easy salmon salad
- Add to pasta, rice bowls, salads, tacos, toast
- Make salmon patties or salmon cakes using canned salmon
- Top crackers or avocado toast with canned salmon
- Use in place of tuna in tuna melts and tuna salad sandwiches
- Combine with veggies and seasonings for salmon poke bowl
- Sprinkle over pizza, flatbreads, nachos instead of pepperoni
- Substitute in any recipe that calls for cooked salmon fillet
So go ahead and enjoy the convenience, nutrition, and great taste of canned pink salmon! It provides substantial protein, omega-3s, vitamin D, and other nutrients for a modest calorie count.
6oz Can Package Size: One time purchase Select a plan
Our skinless and boneless pink salmon fillets are cooked just once with a touch of sea salt to retain their natural juices and nutritional potency.
With a delicious mild flavor and a firm texture, these high quality fillets are an excellent choice.
Caught using single-species purse seine and drift net. FADs* are never used.
*Fish Aggregating Devices (FADs) are man-made objects that attract fish often outside of the targeted species causing unintentional bycatch. This salmon is harvested in the Pacific Ocean, working with small-scale fishing families in Alaska and British Columbia.
EPA AND DHA OMEGA-3s PER SERVING
Wild pink salmon (Oncorhynchus gorbuscha) and sea salt
- Servings2
- Serving Size3oz (85g)
- Calories90
- Total Fat2g (3% DV)
- Saturated Fat0g (0% DV)
- Trans Fat0g
- Cholesterol30mg (10% DV)
- Sodium200mg (9% DV)
- Total Carbohydrates0g (0% DV)
- Fiber0g (0% DV)
- Total Sugars0g (incl. 0g Added Sugars, 0% DV)
- Protein18g (36% DV)
- Vitamin D10mcg (50% DV)
- Calcium0% DV
- Iron4% DV
- Potassium7% DV
- EPA & DHA Omega 3 value524mg
Red or Pink Salmon? What’s the Difference?
FAQ
How many calories in a can of pink, salmon?
Nutrition Facts
There are 110 calories in a 3 oz (85.000g) serving size of Fish, salmon, pink, canned, total can contents. The calorie breakdown is 35% fat, 0% carbs, and 61% protein.
Should you drain the liquid from canned salmon?
If your canned salmon is like the cans I looked at, that liquid is salt water, not a beverage that you should want to drink. Drain it out of the can and let it go down the sink.
How many calories are in canned sardines drained?
| Protein | 22.1g |
|---|---|
| Carbs | 0g |
| Fat | 9.1g |
Is canned pink, salmon safe to eat out of the can?
Yes, you can eat canned salmon straight out of the can. Canned salmon is fully cooked during the canning process, making it safe to eat without further preparation. Many people enjoy it as is or use it in salads, sandwiches, or pasta dishes. Just be sure to drain any excess liquid before eating or using it in a recipe.