Protein-Packed Canned Pink Salmon: Nutrition, Benefits & Recipe Tips
Nutritional Profile: Canned Pink Salmon (Drained, Skinless, and Boneless)
Description:
Canned pink salmon is a versatile seafood ingredient that comes conveniently pre-cooked, drained, and prepared without skin or bones. This mild-flavored fish is a favorite for creating delicious, protein-packed meals, from salads and patties to hearty casseroles and spreads.
Nutritional Information (Per 100g):
| Nutrient | Value | Daily Value* (%) |
|---|---|---|
| Energy (kcal) | 136.0 | – |
| Protein (g) | 24.62 | 49% |
| Total Fat (g) | 4.21 | 6% |
| – Saturated Fat (g) | 0.749 | 4% |
| Carbohydrates (g) | 0.0 | 0% |
| – Fiber (g) | 0.0 | 0% |
| – Sugars (g) | 0.0 | 0% |
| Calcium (mg) | 60.0 | 5% |
| Iron (mg) | 0.57 | 3% |
| Magnesium (mg) | 24.0 | 6% |
| Phosphorus (mg) | 253.0 | 36% |
| Potassium (mg) | 326.0 | 7% |
| Sodium (mg) | 378.0 | 16% |
| Zinc (mg) | 0.65 | 6% |
| Copper (mg) | 0.077 | 9% |
| Manganese (mg) | 0.011 | 0% |
| Selenium (mcg) | 39.6 | 72% |
| Vitamin C (mg) | 0.0 | 0% |
| Thiamin (mg) | 0.027 | 2% |
| Riboflavin (mg) | 0.203 | 16% |
| Niacin (mg) | 7.43 | 46% |
| Vitamin B6 (mg) | 0.105 | 8% |
| Folate (mcg) | 4.0 | 1% |
| Vitamin B12 (mcg) | 4.96 | 207% |
| Vitamin A (mcg) | 20.0 | 2% |
| Vitamin E (mg) | 1.28 | 9% |
| Vitamin D (mcg) | 14.1 | 94% |
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Key Highlights:
- High Protein Content: With nearly 25g of protein per 100g serving, canned pink salmon is an excellent choice for muscle repair, growth, and overall health.
- Rich in Omega-3 Fatty Acids: Though not explicitly listed, salmon provides essential omega-3s known to support brain and heart health.
- Vitamin D Powerhouse: This salmon is an exceptional source of Vitamin D, meeting 94% of daily needs in just 100g, making it ideal for bone health and immunity.
- Heart-Healthy Nutrients: High levels of potassium, magnesium, and selenium support cardiovascular function and oxidative stress management.
- Low in Carbs: With zero carbohydrates, canned pink salmon suits low-carb, keto, and diabetic-friendly diets.
Allergen Information:
This product contains fish (salmon) and may be processed in facilities handling other allergens, including shellfish. Always check the packaging for cross-contamination warnings if you have food sensitivities.
Dietary Preferences:
- Gluten-Free: Suitable for individuals avoiding gluten.
- Keto-Friendly: Naturally low in carbohydrates and high in healthy fats.
- Paleo-Friendly: Complies with Paleo dietary guidelines.
- Dairy-Free: Contains no dairy products, making it a great option for those with lactose intolerance.
Culinary Tips:
- Use canned pink salmon in salads, fish cakes, or pasta dishes for a quick, nutrient-dense meal.
- Incorporate it into breakfast recipes, such as salmon scrambles or frittatas, for a protein-packed start to your day.
- Enhance its flavor with fresh herbs, lemon, and a touch of olive oil or mayonnaise for a simple yet sophisticated dish.
Conclusion:
Canned pink salmon is a culinary gem that offers exceptional nutrition, convenience, and versatility. Packed with essential vitamins, minerals, and protein, it caters to diverse dietary preferences and remains a favorite for those seeking wholesome, flavorful meal options. Whether you’re preparing a quick lunch or an elegant dinner, this ingredient is your go-to for health and taste.
