Canned Sockeye Salmon: Nutritional Information and Health Benefits
Description:
Canned sockeye salmon is a convenient and nutrient-packed seafood option, offering a delicious and versatile way to incorporate healthy fish into your meals. This specific product is made from wild-caught sockeye salmon that has been expertly preserved in a can with salt. It is a rich source of protein, healthy fats, and a variety of essential vitamins and minerals, making it an excellent choice for those looking to boost their nutrition.
Key Nutritional Values (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 153 kcal |
| Protein | 20.47 g |
| Total Fat | 7.31 g |
| Saturated Fat | 1.644 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 239 mg |
| Iron | 1.06 mg |
| Magnesium | 29 mg |
| Phosphorus | 326 mg |
| Potassium | 377 mg |
| Sodium | 75 mg |
| Zinc | 1.02 mg |
| Copper | 0.084 mg |
| Manganese | 0.03 mg |
| Selenium | 35.4 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.016 mg |
| Riboflavin (B2) | 0.193 mg |
| Niacin (B3) | 5.48 mg |
| Vitamin B6 | 0.3 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 0.3 mcg |
| Vitamin A | 53.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Canned sockeye salmon is a powerhouse of nutrition, offering a range of essential nutrients that contribute to overall health and well-being. Here’s a breakdown of some of its key health benefits:
-
High in Protein:
At 20.47 grams of protein per 100 grams, sockeye salmon is an excellent source of lean, high-quality protein, essential for muscle building, tissue repair, and immune function. -
Rich in Omega-3 Fatty Acids:
While the specific omega-3 content is not listed here, salmon is well known for being one of the best sources of omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function. -
Packed with Minerals:
This canned salmon is an excellent source of calcium (239 mg), phosphorus (326 mg), and magnesium (29 mg), all of which contribute to strong bones and teeth. Additionally, it offers good amounts of iron (1.06 mg) and zinc (1.02 mg), supporting the immune system and aiding in the production of red blood cells. -
Vitamin-Rich:
With 53 mcg of Vitamin A, sockeye salmon supports healthy vision, skin, and immune function. It also contains B vitamins, including B6, B12, niacin, and riboflavin, which are vital for energy production, brain health, and red blood cell formation. -
Low in Carbohydrates:
With zero carbohydrates and no sugar content, canned sockeye salmon is a great option for those following low-carb or ketogenic diets. -
Supports Heart Health:
The balance of healthy fats in sockeye salmon, including the beneficial omega-3s, can help reduce triglyceride levels, improve blood pressure, and lower the risk of cardiovascular diseases. -
Good Source of Selenium:
At 35.4 mcg per 100 grams, canned sockeye salmon is a good source of selenium, an important mineral that supports thyroid function and acts as an antioxidant.
Allergen Information:
Sockeye salmon, like all fish, is a known allergen. If you or someone in your household has a fish allergy, it is essential to avoid consuming this product. Always check the label to ensure there are no other hidden allergens.
Dietary Preferences:
- Gluten-Free: This canned salmon is naturally gluten-free, making it an ideal choice for individuals with gluten sensitivities or those on a gluten-free diet.
- Low in Carbs: Perfect for those following ketogenic, paleo, or low-carb diets.
- Pescatarian and Mediterranean Diet-Friendly: Due to its rich content of omega-3 fatty acids and lean protein, canned sockeye salmon is an excellent addition to a pescatarian or Mediterranean diet.
How to Enjoy:
Canned sockeye salmon is a convenient ingredient that can be used in a variety of dishes. Try adding it to:
- Salads: A quick way to boost the protein and nutrient content of your salad.
- Sandwiches or Wraps: Combine with avocado, spinach, and a squeeze of lemon for a satisfying meal.
- Casseroles and Pastas: Use in baked dishes for added flavor and nutrition.
- Salmon Patties: Mix with breadcrumbs, eggs, and seasonings to create delicious salmon cakes.
- On Crackers: A simple yet satisfying snack.
Conclusion:
Canned sockeye salmon is a nutritious, convenient, and versatile food option. Whether youβre looking for a quick protein source, a heart-healthy meal, or an easy addition to various dishes, this canned salmon fits the bill. Packed with protein, healthy fats, and essential vitamins and minerals, it offers numerous health benefits. Keep a few cans in your pantry for those days when you want a quick and nourishing meal without sacrificing flavor.
