Copyright Policy Anemia can range in severity, and is found most often in children, and in young or pregnant women. It is full of omega 3 fats, calcium, vitamin A and vitamin D. Vitamin A Benefits. Heme iron sources such as fish are better absorbed by the body than non-heme iron sources, which are plant-based, reports the University of Maryland Medical Center. A nutrient-dense food, canned salmon supplies an array of vitamins in just 3 ounces. One quarter cup of canned salmon also contributes 10 percent of the daily value of calcium. Getting enough dietary calcium can help prevent osteoporosis, which causes weak and porous bones. A fourth-cup serving also has 40 milligrams of dietary cholesterol. Terms of Use Iron is also necessary in the diet for the synthesis of ATP, the body's energy supply. Read on for tasty and budget-wise ideas. It should not be Eat foods with unsaturated fats, which are associated with improved blood cholesterol profiles and stable heart rhythms. Canned salmon does not have any carbohydrates, dietary fiber or sugar. Most notable among them is vitamin D, with 122 percent of the daily value. Protein is found in every cell of the body, and comprises a large part of the skin, muscles, glands and organs. A majority of the body's iron is contained in red blood cells, which transport oxygen to cells throughout the body. Click here to view the 10 Healthiest and Unhealthiest Canned Seafoods Slideshow Sarah Billian began writing in 2004 as a staff writer for her high school and later wrote for her college paper, the "Sophian." Both fresh and canned salmon have health benefits due to their high concentration of omega-3 fatty acids, but salmon canned with the bones also provides a hefty dose of calcium. But what if the price of fresh salmon doesn’t jibe with what’s in your wallet? Leaf Group Ltd. Omega-3s are the healthy unsaturated fats that keep your heart purring. She writes regularly on the subjects of nutrition and health on various websites and on her food, nutrition and health blog, Grub First. Why? A lunch that includes canned salmon will keep you feeling full and powering through your tasks all afternoon. While sodium is necessary for fluid balance in the body, too much in the diet may contribute to raising your blood pressure. Berkeley Wellness: Salmon: What's in the Can? Wild Salmon Center: What Salmon Should I Eat? A serving of pink salmon gives you 63 percent of the suggested omega-3 intake, while sockeye offers 73 percent. Stir together canned salmon, an egg, bread crumbs and a bit of milk to make the patties. For cost and convenience, canned salmon offers a smart alternative. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Getting enough of the so-called “sunshine vitamin” can be difficult for people who don’t live in sunny climates. They give you as much heart-healthy omega-3 fatty acids as fresh fish, and sometimes more. According to Berkeley Wellness, almost all canned salmon is wild caught, but not all of it is, so a little label reading is in order. A neurotoxin, mercury is particularly harmful to small children and the fetuses of pregnant women. However, cooking can be time consuming and uncooked salmon doesn’t last too long in the fridge so many are turning to canned salmon. A U.S. Department of Agriculture study found that the omega-3 fatty acid levels in canned salmon even exceeded the amount found in fresh salmon. Their anti-inflammatory properties also benefit the health of your brain you get older, according to a review published in Current Opinion in Clinical Nutrition & Metabolic Care in 2015. The Wild Salmon Center notes six species of salmon commonly sold in supermarkets, with sockeye and pink available in cans. Privacy Policy I make an exception for canned salmon because salmon is so high in omega 3 fats and vitamin A. Canned salmon is one of the cheapest sources of healthy protein. Paula Martinac is a nutrition educator, writer and coach. Calcium is a mineral that is vital in the body for producing and maintaining strong bones and teeth. Rich In Omega-3 The most notable benefit of canned salmon is that it is extremely rich in omega-3, a type of healthy unsaturated fats. diagnosis or treatment. Specifically, the school recommends limiting trans and saturated fats, because the two have been linked with greater risks of certain diseases. Canned tuna vs canned salmon: Which one is healthier? Use canned salmon in place of ground beef to make tasty burgers. Use canned salmon to top off your lunch or dinner salad. Calcium also helps prevent the development of rickets, a weakening of bone often seen in children. Get protein from fish such as canned salmon because it is low in fat. Like other varieties of canned fish, canned salmon is a convenient protein source that you can make into a salmon salad for a sandwich topping or for eating as is. 1) Canned Sardines and Salmon (tied): Hunnes says these are the healthiest of the bunch, “since they rarely have too much added sodium, unless the sardines are in a sauce, and they at least have healthy omega-3s in them.” While tuna and sardines may dominate the canned fish offerings at your local supermarket, there's more to the food group than you think -- canned salmon, for example. any of the products or services that are advertised on the web site. Canned sockeye salmon has 203 milligrams of calcium (17 percent of your daily requirement) if it’s canned with the bones. , 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. Look for brands of canned salmon with no added salt. © Copyright 2020 Hearst Communications, Inc. used as a substitute for professional medical advice, Salmon boasts a wealth of nutrients that benefit health, especially your heart. Protein deficiencies are rare, and 2 to 3 servings of protein-rich foods will satisfy the body's daily protein needs. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse B-12 benefits nerve health and helps your body make red blood cells. Sockeye and pink salmon each deliver about a third of the daily value for niacin, a vitamin that benefits skin and nerves. Canned wild Alaskan salmon can sit in your pantry for months. Replace saturated fat sources such as red meat with lean meats like fish. She holds a Master's of Science in Health and Nutrition Education and is Board Certified in Holistic Nutrition. Canned salmon is a nutritious choice. While canned salmon might not taste as good as fresh ones, there's no denying that there are several benefits to eating canned salmon. You’ll get 70 percent of the DV for B-12 in pink salmon and 79 percent in sockeye. The short version: They’re both *almost* equivalently healthy. … If you mean, is it morally wrong to eat canned salmon, rather than fresh salmon, I would have to say “no”. Most noteworthy are its selenium and phosphorus content. One fourth-cup serving of canned salmon provides 12 grams of protein, an essential nutrient. Canned salmon also contains sodium, with each serving supplying about 14 percent of the daily value. If you're searching for an easy protein-packed and nutritious lunch, canned salmon is a good choice. The most notable benefit of salmon, though, is its rich omega-3 fatty acid content. 2020 Her areas of research interest include stress, weight management and women's health. Is it bad to eat canned salmon? A fourth-cup serving of canned salmon also contains 2 percent of the daily value of iron, another essential mineral. The material appearing on LIVESTRONG.COM is for educational use only. A 3-ounce serving of sockeye gives you 42 percent of the daily value of selenium, while pink salmon supplies 48 percent. Stir canned salmon into your favorite soup recipe, or add it to pasta sauce. Canned salmon can be a great start to a fast and healthy meal. Canned salmon is also a rich source of B vitamins, especially niacin (B-3), and cobalamin (B-12). One quarter cup of canned salmon contains 5 grams of total fat, only 1 gram of which is saturated.