Calories in Canned Salmon: Nutrition Facts & Serving Sizes
Per 1 can total can contents (417g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz (85g) serving of canned salmon contains 130 calories with 17.5g of protein, zero carbs, and 6.1g of fat. Per 100g, canned salmon provides 153 calories, 20.6g of protein, 7.2g of fat, and no carbohydrates at all. Canned salmon is a budget-friendly, shelf-stable alternative to fresh salmon that retains much of its nutritional value. The standout micronutrient is vitamin D at 19mcg per 100g, making it one of the richest food sources available. Calcium is exceptionally high at 198mg per 100g (16% daily value), especially when you eat the soft bones, which are edible. Selenium comes in at 30.1mcg per 100g (55% daily value). For anyone who wants high-quality protein and omega-3s without the price tag of fresh fish, canned salmon is one of the best value foods in the store.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can total can contents (417g) | 638 | 85.9g | 0g | 30g | 0g |
| 3 oz (85g) | 130.1 | 17.5g | 0g | 6.1g | 0g |
| 100g | 153 | 20.6g | 0g | 7.2g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 153 | 8% |
| Protein | 20.6g | 41% |
| Total Fat | 7.2g | 9% |
| Saturated Fat | 1.5g | 8% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 433mg | 19% |
| Cholesterol | 67mg | 22% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.5g | 1% |
| Cholesterol | 67mg | 22% |
| Calcium | 198mg | 15% |
| Iron | 0.6mg | 3% |
| Potassium | 329mg | 7% |
| Vitamin A | 39mcg | 4% |
| Vitamin D | 19mcg | 95% |
| Vitamin B6 | 0.3mg | 18% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 30mg | 7% |
| Phosphorus | 321mg | 26% |
| Zinc | 0.7mg | 6% |
| Selenium | 30.1mcg | 55% |
| Folate | 3mcg | 1% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 6mg | 38% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Canned Salmon
Canned salmon delivers the same core nutritional benefits as fresh salmon at a fraction of the cost. The 20.6g of protein per 100g supports muscle protein synthesis and recovery. Salmon protein has a complete amino acid profile with all nine essential amino acids.
Vitamin D at 19mcg per 100g is one of the highest concentrations of any food. Most young adults are deficient in vitamin D, particularly those who spend most of their time indoors or train in gyms. Vitamin D supports calcium absorption for bone strength, immune function, and plays a role in testosterone regulation. A single 3 oz serving of canned salmon covers a significant portion of the daily vitamin D requirement.
Calcium at 198mg per 100g is particularly high because canned salmon typically includes the soft, cooked bones. Eating these bones is safe and significantly boosts the calcium content. Calcium supports bone density, which is important if you are putting your skeleton under load through weightlifting.
The fat profile includes omega-3 fatty acids (EPA and DHA), which reduce inflammation, support heart health, and may improve muscle recovery. At 30.1mcg of selenium per 100g, canned salmon also provides strong antioxidant support. For a budget-conscious meal prep option, mixing canned salmon with rice, avocado, or vegetables makes a complete, high-protein meal in minutes.
Dietary Considerations
Canned salmon is naturally gluten-free, dairy-free, and keto-friendly with zero carbohydrates. It is not suitable for vegetarians or vegans. Sodium is high at 433mg per 100g due to the canning process. Look for low-sodium or no-salt-added varieties if you are managing sodium intake. The soft bones in canned salmon are edible and contribute significantly to the calcium content. Canned salmon is excellent for weight loss due to its high protein density and zero carbs. The fat content is primarily beneficial omega-3s. Pink salmon cans are typically the most affordable while still delivering excellent nutrition.
Daily Intake (100g)
100g of canned salmon provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in canned salmon?
Canned salmon has 153 calories per 100g. A 3 oz (85g) serving contains about 130 calories. A full can (417g) contains approximately 638 calories. It is a moderate-calorie, high-protein food with zero carbs.
Is canned salmon good for weight loss?
Yes. Canned salmon is excellent for weight loss. It has 153 calories per 100g with 20.6g of protein and zero carbs. The high protein keeps you full and helps preserve muscle mass on a calorie deficit. It is also very affordable, making it easy to keep stocked.
How much protein in canned salmon?
Canned salmon has 20.6g of protein per 100g. A 3 oz (85g) serving provides 17.5g. A full can (417g) delivers about 85.9g of protein, making it an extremely high-protein food source for the price.
Is canned salmon as healthy as fresh salmon?
Canned salmon retains most of the protein, omega-3s, vitamin D, and selenium found in fresh salmon. The main differences are higher sodium content from canning and slightly altered texture. Nutritionally, it is a very close match to fresh salmon and significantly more affordable.
Should I eat the bones in canned salmon?
Yes. The soft bones in canned salmon are fully edible and are a major source of calcium (198mg per 100g). They soften completely during the canning process and mash easily into the fish. Eating them is one of the best ways to boost calcium intake from a non-dairy source.
Is canned salmon high in mercury?
Canned salmon (particularly pink and sockeye) is considered a low-mercury fish. It is much lower in mercury than canned albacore tuna. The FDA considers canned salmon safe for regular consumption, including by pregnant women, within standard serving guidelines.
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