is canned salmon patties good for you

Is Canned Salmon Patties Good For You? A Comprehensive Guide

Canned salmon patties are a popular convenience food that offers a quick and easy way to get a dose of protein and omega-3 fatty acids. But some people question whether these patties made from canned fish are actually healthy. In this comprehensive guide, we’ll explore the nutritional profile of canned salmon patties, their potential health benefits and risks and tips for selecting quality canned salmon for making patties at home.

Nutritional Profile of Canned Salmon Patties

Canned salmon patties typically contain around 13-15 grams of protein per patty. This makes them an excellent high-protein food choice. Canned salmon also provides a range of other nutrients:

• Omega-3 fatty acids – Canned salmon is rich in anti-inflammatory omega-3s that support heart and brain health.

• Vitamin D – Canned salmon provides vitamin D, which regulates calcium absorption and promotes bone health.

• Vitamin B12 – Salmon contains vitamin B12, which keeps nerves and blood cells healthy.

• Selenium – This antioxidant mineral boosts immune function and thyroid health.

• Phosphorus – Supports bone health and energy production.

• Calcium – Vital for bone density and strength.

The exact nutrition profile may vary slightly depending on the specific ingredients used in the patties, such as flour, eggs, and seasonings. But overall, canned salmon patties provide high-quality protein and a variety of vitamins and minerals.

Potential Health Benefits of Canned Salmon Patties

Regularly eating canned salmon patties may provide the following health benefits:

• Heart health – The omega-3s in salmon promote heart health by lowering triglycerides and blood pressure.

• Reduced inflammation – Omega-3s are powerful anti-inflammatory nutrients that may alleviate joint pain, asthma, inflammatory bowel disease, and more.

• Brain function – The omega-3 DHA supports cognition, memory, and mood.

• Thyroid support – Salmon contains selenium, which is essential for proper thyroid hormone metabolism.

• Strong bones – The protein, phosphorus, calcium, and vitamin D in canned salmon patties support bone density.

• Immunity – Selenium, vitamin D, and other nutrients boost immune defenses.

• Muscle building – The high protein content aids muscle growth and repair after exercise.

• Weight control – Protein increases satiety and elevates metabolism to support weight loss.

Potential Risks of Canned Salmon Patties

However, there are some potential downsides to keep in mind:

• Sodium content – Canned salmon contains around 300-500 mg sodium per can. Consuming multiple patties may push sodium intake too high for some people, increasing risk for high blood pressure.

• Mercury exposure – Larger, long-lived fish like salmon accumulate mercury. Consuming excessive amounts of mercury can impact nervous system health.

• BPA exposure – Some cans may be lined with BPA, an endocrine-disrupting chemical. Choosing BPA-free cans reduces this risk.

• PCBs – Farmed salmon may contain higher levels of cancer-linked PCBs than wild salmon. Choosing wild-caught salmon minimizes this.

Overall, for most people eating canned salmon patties in moderation, the benefits seem to outweigh potential risks. But those with high blood pressure or other health conditions should be mindful of sodium intake.

Tips for Selecting Quality Canned Salmon

Follow these tips when purchasing canned salmon to make the healthiest salmon patties:

• Choose wild-caught salmon over farmed to reduce contaminants like PCBs. Wild salmon also contains more omega-3s.

• Look for BPA-free cans to avoid exposure to this endocrine-disrupting chemical.

• Select salmon packed in water over oil or sauces to minimize added fats and preservatives.

• Opt for low-sodium or no salt added canned salmon to reduce sodium intake.

• Prioritize reputable brands that adhere to quality control standards.

• Check the ingredients list and choose products with fewer added ingredients.

• Look for bones and skin in the salmon, which provide calcium and protein.

Creative Ways to Eat Canned Salmon Patties

Canned salmon patties are very versatile. Get creative with these serving suggestions:

• Place patties on a whole grain bun with lettuce, tomato, and avocado for a salmon burger.

• Enjoy patties with a side salad or roasted vegetables for a light meal.

• Top patties with pesto, salsa, or tarter sauce for extra flavor.

• Bake patties into healthy salmon cakes for appetizers.

• Add crumbled patties to pasta dishes, tacos, pizza, and stir-fries.

• Stuff chopped patties into an omelet or breakfast sandwich.

• Use patties in place of tuna in tuna melts or tuna salad recipes.

Should You Eat Canned Salmon Patties?

In moderation, canned salmon patties can be part of a healthy diet for most people. They provide high-quality protein, anti-inflammatory omega-3s, and important vitamins and minerals. However, it’s wise to select products carefully by choosing wild-caught, low-sodium options packaged in BPA-free cans. Eat canned salmon patties in combination with plenty of fruits, vegetables, whole grains, nuts and seeds as part of an overall balanced diet. Limit intake to 2-3 servings per week to keep mercury and sodium in check. With a little discretion in product selection and portion control, canned salmon patties can offer tasty convenience without compromising your health goals.

Salmon patties offer several nutritional benefits, primarily due to salmon’s inherent goodness. They are a great source of omega-3 fatty acids, high-quality protein, and various vitamins and minerals.

Yes, it’s generally recommended to drain canned salmon before using it, especially if you’re not adding it to a sauce or stew. Draining helps to remove excess liquid that can dilute flavors and make the salmon overly soft or soggy.