How Much Protein is in a Can of Salmon?

Salmon is well known as a lean, protein-packed fish. And canned salmon can be an easy budget-friendly way to add this nutritious seafood to your diet. But exactly how much protein is in a typical can of salmon? Read on as we dive into the details on canned salmon nutrition and protein content.

An Overview of Canned Salmon

Canned salmon begins as fresh, raw salmon filets that are skinned, boned, cut, smoked, and cooked The fish is then sealed into cans along with liquid (such as oil, water, or broth) Finally, the canned salmon is heated to high temperatures to sterilize the contents and extend shelf life.

Two of the most common varieties are:

• Pink salmon – Also called humpback salmon. Light pink to reddish in color. Delicate flavor. Bones may be included.

• Red salmon – Also called sockeye salmon. Deeper red color. Richer flavor. Usually boneless.

Other types of canned salmon include chinook, coho, and keta salmon.

Now let’s look at the protein content.

How Much Protein is in Canned Salmon?

A typical 3 to 4 ounce can of salmon contains around 13-21 grams of protein.

To be more specific:

• A 92 gram can (3.2 oz) has about 21 grams protein
• A 85 gram pouch (3 oz) has around 19 grams
• A 66 gram can (2.3 oz) provides 13 grams

So in general, a 3 to 4 ounce serving of canned salmon provides between 13-21 grams of high quality, complete protein.

That’s about the same amount of protein as 3 eggs or a chicken breast!

Benefits of Salmon Protein

What makes salmon protein so special? Here are some key benefits:

• Complete protein – Salmon contains all 9 essential amino acids required for anabolic muscle building and recovery. These include leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, histidine and isoleucine.

• Heart healthy – Salmon protein provides amino acids like arginine that support cardiovascular function. The omega-3s in salmon also benefit heart health.

• Anti-inflammatory – Salmon contains the amino acid glutamine which helps regulate inflammation in the body. The omega-3s in salmon are also anti-inflammatory.

• Joint support – Specific amino acids in salmon like glycine and proline play a role in collagen production to maintain healthy joints, skin, tendons and bones.

• Metabolic function – Salmon provides amino acids like lysine that are important for energy production, muscle growth, and metabolic health.

So the high-quality protein in canned salmon provides all the essential amino acids your body needs to thrive.

Comparing Salmon Protein to Other Proteins

How does canned salmon protein compare to other high protein foods? Here is a quick look:

• Chicken breast – 26g protein in 4 oz cooked chicken breast

• Ground beef – 22g protein in 4 oz patty, 80% lean

• Greek yogurt – 20g protein in 6 oz (nonfat, plain)

• Tofu – 10g protein in 1/2 cup firm tofu

• Black beans – 7g protein in 1/2 cup cooked beans

• Canned salmon – 19-21g protein in 3-4 oz

While options like chicken and Greek yogurt contain a bit more protein per serving, salmon provides additional nutrients like vitamin D, omega-3s, calcium, and iron that they lack.

Benefits Beyond Protein

In addition to high-quality protein, what other wellness perks does canned salmon offer?

• Omega-3 fatty acids – Excellent source of EPA and DHA omega-3s to reduce inflammation and support cardiovascular, brain, eye and joint health.

• Vitamin D – Good source of vitamin D which regulates immune function and aids calcium absorption for strong bones.

• Calcium – Canned salmon with bones provides significant amounts of calcium for bone health.

• Potassium – Helps control blood pressure and counterbalances sodium.

• Selenium – Provides antioxidant protection and supports thyroid function.

• Vitamin B12 – Key for red blood cell formation and neurological health.

So canned salmon serves up far more than just protein!

How Much Canned Salmon Should You Eat?

According to a study in the American Journal of Preventive Medicine:

• 1-2 servings (2-4 oz) of seafood per week may lower risk of coronary heart disease death by 36%.
• Eating seafood 1-4 times per week significantly reduces risk of ischemic stroke.

For reference, a typical can of salmon or salmon pouch contains about 3-4 oz.

The American Heart Association recommends eating seafood like salmon at least two 3.5 oz servings per week.

So enjoying 2-4 four ounce cans of salmon per week can provide excellent health benefits. Check with your doctor for portion recommendations tailored to your needs.

Tips for Buying Canned Salmon

Follow these tips when purchasing canned salmon:

• Check the label – Look for wild-caught Alaskan salmon. Avoid farmed Atlantic salmon.

• See what’s added – Select salmon packed in water to limit sodium. Avoid vegetable oils.

• Include bones – Opt for bone-in varieties to get calcium benefits.

• Go unflavored – Pick plain salmon with no added seasonings or sauce.

• Compare prices – Store brands can offer similar nutrition at lower cost.

Stick to simple, wild-caught salmon canned in water to maximize both health benefits and savings.

Healthy Ways to Enjoy Canned Salmon

There are so many easy, delicious ways to enjoy canned salmon. Try these healthy meal ideas:

• Salmon salad – Flake into a bowl with veggies, spinach, beans, olive oil, lemon, herbs.

• Salmon cakes – Mix with eggs, breadcrumbs, onions. Pan fry into patties.

• Salmon rice bowl – Top cooked rice with salmon, avocado, cucumber, cabbage, sesame seeds.

• Pasta and salmon – Toss with whole grain pasta, tomatoes, garlic, basil.

• Salmon tacos – Flake into corn tortillas with cabbage, salsa, Greek yogurt.

• Salmon toast – Top whole grain toast with salmon salad, tomatoes, Everything Bagel seasoning.

With its stellar nutrition stats and easy preparation, canned salmon can be your new go-to for quick, healthy meals.

Is Fresh Salmon Higher in Protein than Canned?

How does canned salmon protein compare to fresh salmon? Here’s a look:

• 4 oz raw salmon filet: 19g protein

• 3 oz canned salmon: 19g protein

• 4 oz cooked salmon: 22g protein

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.

Overall, canned salmon provides comparable protein levels to fresh cooked salmon for a more affordable price.

Does Canned Salmon Have Less Protein than Tuna?

Tuna is another healthy canned fish that provides high quality protein. So how does canned salmon protein stack up against canned tuna?

• 3 oz canned salmon: 19g protein

• 3 oz canned tuna: 21g protein

As you can see, tuna contains a bit more protein per serving compared to salmon – but only by 2 grams.

In some ways, salmon has a nutritional edge over tuna because it contains higher amounts of omega-3s and vitamin D. But both are excellent choices.

Is Light or White Albacore Higher in Protein?

For tuna fans, you may wonder how the protein content of canned light tuna compares to white albacore tuna. Here is the breakdown:

• 3 oz canned light tuna: 20-21g protein

• 3 oz canned white tuna: 24g protein

White albacore tuna tends to be slightly higher in protein than light canned tuna. But both varieties are great options.

Should You Choose Canned Salmon or Sardines?

If you’re looking for canned fish with the most protein, how do sardines stack up against salmon? Here’s the comparison:

• 3 oz canned salmon: 19g protein

• 3.75 oz canned sardines: 20-23g protein

Sardines are a bit more protein dense, providing about 3 extra grams of protein for the same serving weight.

Both sardines and salmon are power-packed with nutrients. Salmon offers more omega-3s while sardines provide extra calcium, so including both can be beneficial.

The Takeaway

Canned salmon provides an impressive 13-21 grams