Is Canned Salmon Healthy?

Is Canned Salmon Healthy?
close up plated cooked fillets with sauce

Salmon is a popular choice for those that are looking to eat healthy mainly due to the fact that it’s both lean and protein filled. However, cooking can be time consuming and uncooked salmon doesn’t last too long in the fridge so many are turning to canned salmon. Canned salmon is convenient if you’re on the go and has a great shelf life. Plus cooking becomes a non issue. Because the canning process doesn’t change the fish too much we’re happy to report that canned salmon is just as healthy as fresh salmon.

The main differences are the taste and the amount of salt that some canned salmon contains, however, overall it still is a very healthy choice especially when compared to other meats like beef or pork. Here are some awesome benefits of canned salmon:

Vitamins and Health Benefits

Canned salmon contains about 5 micrograms of B12 vitamins per 3.5 ounce serving, 600 international units of Vitamin D, and 7 milligrams of Niacin. To put that into perspective the recommended daily intake of Vitamin B12 is about 2.5 micrograms, half of what you’d get from a 3.5 ounce serving of canned salmon. In addition, the recommended daily intake of D is the exact amount as the amount in a 3.5 ounce serving of canned salmon. The 7 milligrams of Niacin is about half of the recommended daily intake for women and slightly less than half for men.

Vitamin D is great for muscle function, inflammation regulation and in new bone growth while B12 is great for your brain and heart. Studies show that niacin is great for digestion, skin, nerves, and for lowering cholesterol.

Salmon in general, is also known to help reduce the risk of heart disease because of compounds that help lower your triglycerides. Salmon’s fatty acids are also known to lower blood pressure and reduce the risk of stroke, abnormal heart rhythms and heath attack.

Eating Your Canned Salmon

You can, of course, eat canned salmon by itself but it can be great with steamed vegetables or in a salad. Restaurants commonly used canned or fresh salmon in salads, as salmon can be a great substitute for the tuna in a nicoise salad. To keep your meal extra healthy, stay away from over-saucing your salmon. While mayonnaise might be a tasty add on it can negate a lot of the health benefits that you get from your canned salmon.

All in all, canned salmon is a healthy and convenient alternative to most sources of protein, not just fresh salmon. Be sure to look for a brand/can with lower levels of sodium. Happy eating!


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