Nutritional Powerhouse: Canned Sockeye Salmon Benefits & Recipe Ideas
Nutritional Breakdown of Canned Sockeye Salmon
Sockeye salmon, often available in canned form, is a nutrient-dense fish known for its rich flavor and high-quality protein content. It’s a versatile ingredient that can be added to salads, pasta dishes, or served as the main protein in various recipes. Below is a comprehensive look at the nutritional profile of one can of sockeye salmon, which offers a substantial source of vitamins, minerals, and essential fatty acids.
Nutritional Information (per can, total contents)
| Nutrient | Amount |
|---|---|
| Energy | 153 kcal |
| Protein | 20.63 g |
| Total Fat | 7.17 g |
| Saturated Fat | 1.46 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 198 mg |
| Iron | 0.57 mg |
| Magnesium | 30 mg |
| Phosphorus | 321 mg |
| Potassium | 329 mg |
| Sodium | 433 mg |
| Zinc | 0.67 mg |
| Copper | 61 mcg |
| Manganese | 24 mcg |
| Selenium | 30.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.2 mg |
| Niacin (B3) | 6.0 mg |
| Vitamin B6 | 0.33 mg |
| Folate (B9) | 3.0 mcg |
| Vitamin B12 | 0.4 mcg |
| Vitamin A | 39.0 mcg |
| Vitamin E | 1.88 mg |
| Vitamin D2 | 19.0 mcg |
Key Nutrients and Health Benefits
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High in Protein: Sockeye salmon is an excellent source of lean protein, with over 20 grams per can. This is essential for muscle repair, immune function, and overall cellular health.
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Healthy Fats: The fat content, primarily healthy omega-3 fatty acids, supports brain function, reduces inflammation, and promotes heart health. The 1.46 grams of saturated fat is relatively low compared to other animal proteins, making it a good option for heart-conscious diets.
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Rich in Minerals: This canned salmon provides significant amounts of calcium, phosphorus, and magnesium, which are crucial for bone health and muscle function. The potassium content also supports cardiovascular health by helping to regulate blood pressure.
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Vitamins: Although minimal in Vitamin C, the canned sockeye salmon is a great source of B-vitamins, particularly niacin (B3) and Vitamin B6, which help in energy metabolism and nervous system health. Vitamin D2 is also present, contributing to bone health and immune support.
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Low in Carbs and Sugar: With zero carbohydrates and sugars, canned sockeye salmon is ideal for low-carb and keto diets.
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Sodium Consideration: One can contains 433 mg of sodium, which should be considered if you’re managing your salt intake, particularly for those with high blood pressure.
Allergen Information
Canned sockeye salmon typically contains only fish, but always check the label for potential cross-contamination with allergens such as soy, wheat, or dairy, especially if processed in facilities handling multiple ingredients.
Dietary Preferences
- Gluten-Free: Sockeye salmon is naturally gluten-free, making it an excellent choice for those with celiac disease or gluten sensitivity.
- Paleo and Keto-Friendly: The protein, healthy fats, and lack of carbohydrates make it a perfect addition to paleo and keto diets.
- Dairy-Free and Soy-Free: This canned fish contains no dairy or soy, making it suitable for individuals with these common food allergies or intolerances.
Conclusion
Canned sockeye salmon is a fantastic, convenient source of high-quality protein, healthy fats, and essential nutrients. Its versatility in the kitchen, combined with its impressive nutritional profile, makes it an ideal ingredient for various dietary needs and health-conscious recipes. Whether you’re looking to enhance a salad, make a hearty sandwich, or create a quick dinner, canned sockeye salmon is a powerhouse addition to your pantry.
Pro Tip: For a simple, nutritious meal, try adding canned sockeye salmon to a leafy green salad with avocado, cherry tomatoes, and a light vinaigrette for a delicious, heart-healthy option.
