Salmon is one of the most nutritious types of fish you can eat. It’s rich in high-quality protein, healthy fats, various vitamins and minerals. For these reasons, salmon is a great addition to any diet. But how much protein can you actually get from a can of salmon? Let’s find out.
An Overview of Salmon
Salmon is a species of fish that lives in both freshwater and marine environments. There are several types of salmon including:
- Pink salmon
- Chum salmon
- Sockeye salmon
- Coho salmon
- Chinook salmon
- Atlantic salmon
These salmon vary slightly in appearance, size, taste and nutrient composition However, they are all rich sources of protein.
Wild salmon is typically considered the healthiest type to eat That’s because farmed salmon contains higher levels of unhealthy fats and contaminants due to crowded conditions and an unnatural diet
When buying canned salmon, look for “wild caught” on the label. This ensures you’re getting salmon that lived freely in its natural habitat and fed on other wild fish.
No matter the exact type, salmon is prized for its high protein content. A 3-ounce (85-gram) serving contains about 17–20 grams of protein (1).
The Many Benefits of Salmon Protein
The protein in salmon offers several important health benefits.
First, salmon protein is considered a high-quality, complete protein. This means it provides adequate amounts of all the essential amino acids your body needs from food.
Salmon protein has been shown to help build muscle, support weight loss and prevent muscle loss during aging (2, 3, 4).
The protein in salmon may also help reduce appetite and promote fullness. In one study, people who ate salmon protein felt significantly fuller after a meal versus those given other protein sources like turkey, egg, beef or cheese (5).
Additionally, salmon is richer in omega-3 fatty acids than most other protein sources. Omega-3s offer anti-inflammatory effects and have been linked to improved heart and brain health (6, 7).
How Much Protein in Canned Salmon?
The exact protein content of canned salmon depends on a few factors:
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Type of salmon: Sockeye is slightly higher in protein than pink or chum salmon varieties. Atlantic salmon also tends to be higher in protein than Pacific salmon.
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Serving size: Larger serving sizes contain more total protein.
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With or without bones/skin: Including the bones and skin slightly increases the protein content.
Based on nutrition data, a typical 3-ounce (85-gram) serving of canned salmon with bones and skin provides about:
- Pink salmon: 19 grams protein
- Sockeye salmon: 22 grams protein
- Atlantic salmon: 24 grams protein
For a visual reference, 3 ounces of salmon is about the size of a smartphone or deck of cards.
So a single 3-ounce serving of canned salmon can provide nearly half (48%) of the recommended daily intake for protein for the average adult.
This makes it an excellent high-protein food that requires no preparation beyond opening the can.
How Much Protein You Need Per Day
How much protein you need per day depends on many factors including your age, gender, activity levels and health goals.
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight or 0.36 grams per pound.
This equates to:
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
However, many experts believe the RDA underestimates the average requirements, especially for people who are physically active.
Most health organizations recommend getting a minimum of 0.5–0.7 grams per pound of body weight (1.2–1.6 grams/kg) for optimal health, recovery and performance (8).
Endurance athletes, bodybuilders and older adults may benefit from even higher intakes approaching 1 gram per pound (2.2 grams/kg) of body weight (9, 10).
To determine your personal protein needs:
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Calculate your weight in pounds.
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Multiply your weight by a target protein intake of 0.5–1 gram per pound.
For example, a 180-pound person would need 90–180 grams of protein per day.
Making sure to meet your individual protein needs is important for maintaining muscle mass, strength, performance and optimal health.
How to Add More Salmon to Your Diet
Here are some tips for getting more salmon protein in your diet:
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Enjoy a can of wild salmon as a snack, salad topper or sandwich filling 2–3 times per week.
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Make salmon patties, burgers or loaf using canned salmon as the base.
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Mix canned salmon into pasta dishes, soups, omelets, scrambled eggs or casseroles.
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Use canned salmon in place of tuna when making tuna salad or melts.
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Add salmon to homemade sushi rolls, tacos, flatbreads or grain bowls for extra protein.
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Season canned salmon with herbs and spices and serve over greens for a quick, high-protein salad.
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Bake or grill fresh salmon steaks 1–2 times per week for dinner.
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Stock up on canned salmon so you always have it on hand for quick, nutritious meals and snacks.
The Bottom Line
Salmon is one of the best sources of high-quality protein you can eat.
Just a single 3-ounce serving of canned salmon with bones provides 19–24 grams of protein, depending on the variety.
Consuming salmon protein regularly offers health benefits like increased muscle growth and strength, weight management and reduced inflammation.
Aim to incorporate canned or fresh salmon into your diet 2–3 times per week to meet your protein needs and take advantage of salmon’s many nutritional benefits.
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Wild Pink Salmon with Skin & Bones
Our pink salmon fillets containing skin and bones are canned with a touch of salt. Including the skin and bones maximizes the usage of the salmon’s natural resources as well as its flavor and nutritional potency.
Cooked just once to retain their natural juices, these pink salmon fillets have a mild flavor and deliver exceptional taste and texture.
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 Northeast 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
- Servings5
- Serving Size3oz (85g)
- Calories110
- Total Fat4g (5% DV)
- Saturated Fat1g (5% DV)
- Trans Fat0g
- Cholesterol65mg (22% DV)
- Sodium300mg (13% DV)
- Total Carbohydrates0g (0% DV)
- Fiber0g (0% DV)
- Total Sugars0g (incl. 0g Added Sugars, 0% DV)
- Protein19g (38% DV)
- Vitamin D18mcg (90% DV)
- Calcium167mg (15% DV)
- Iron0.5mg (2% DV)
- Potassium277mg (6% DV)
- EPA & DHA Omega 3 value1029mg
Healthiest and Worst Canned Fish – Buy THIS not THAT
FAQ
How much protein is in canned salmon?
Does canned salmon have more protein than tuna?
Protein. While both fish are excellent sources of protein, tuna tends to have more protein than salmon, Largeman-Roth notes.
How much protein is in a can of salmon vs salmon?
Both canned and fresh salmon give you roughly the same amount of protein, 22-23 grams per 100 grams. Some of the fat found in fresh salmon is lost in processing, meaning canned salmon has only two-thirds the calories of the same amount of the cooked fresh fish.
Is it okay to eat canned salmon every day?
How many calories are in canned salmon?
There are 144 calories in 100 grams of Canned Salmon. Calorie breakdown: 41% fat, 0% carbs, 59% protein. There are 144 calories in 100 grams of Canned Salmon. Get full nutrition facts and other common serving sizes of Canned Salmon including 1 oz and 1 small can.
Does cooked salmon have more protein than canned salmon?
Here’s a look: So gram for gram, fresh raw salmon and canned salmon contain virtually identical amounts of protein. Cooking does slightly concentrate the protein in salmon, so cooked fresh salmon can have a bit more protein than canned. But the difference is marginal.
How much protein does salmon eat a day?
Both pink salmon and red or sockeye salmon supply 23 g of protein per serving, according to the Alaska Seafood. If you consume a 2,000 calorie per day diet, you need about 60 g of protein, or 10 to 15 percent of your daily calorie intake. Eating one serving of salmon per day supplies 38 percent of your daily protein requirements.
How many calories in a can of President’s choice canned salmon?
⅓ can of President’s Choice canned salmon (Wild Sockeye – Boneless Skinless) contains 80 Calories. The macronutrient breakdown is 0% carbs, 48% fat, and 52% protein. This is a good source of protein (20% of your Daily Value). For ⅓ can of President’s Choice canned salmon (57g)
Is salmon a good source of protein?
Build your muscles, skin, and bones with lean protein. Salmon is an excellent source of lean, complete protein. Salmon in a can has 20 grams of protein, 2 grams of fat, and 0 grams of saturated fat per 85 grams. Most servings of chicken, beef, pork, and other animal proteins have about the same amount of protein.