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The 10 Healthiest Foods: Canned Salmon

By: Caley Walsh

Although many people enjoy a piece of salmon every now and then, canned salmon is a very economical food to enjoy more regularly and is packed with nutritional benefits. A panel of nutritionists for ABC recommended canned salmon as a food that many American have not considered. Canned salmon can replace canned tuna as a go-to lunch item with the ability to protect your heart, bones and more.

Salmon Salad on Cracker
       Salmon Salad, Photo by meshmar2

Surprisingly, canned tuna often contains less environmental contaminants than your normal salmon fillet. This is because canned salmon is most often from wild salmon (Alaskan or Pacific) as opposed to farmed salmon (Atlantic). In addition, canned salmon generally comes with small, edible bones, which provide a good source of calcium. One 4-oz serving of canned salmon provides as much calcium as a glass of milk.

Overall, canned salmon offers the same health benefits of other forms of salmon,. These health benefits center on omega-3 fatty acids, which are found in other fatty fish such as tuna, trout or sardines. As an alternative to tuna, salmon offers more omega-3 fatty acids. One 4-oz serving of salmon provides around 2.2 grams of omega-3, versus 1.06 grams in albacore canned tuna.

Here are some of the conditions salmon’s Omega-3 Fatty Acids can help to prevent or treat:

Heart Disease- Omega-3s in salmon help lower blood pressure and decrease levels of triglycerides, which damage arteries. They help prevent heart disease and strokes by lowering the rate of blood clotting.
High Cholesterol- Omega-3s help lower bad, LDL or bad cholesterol.
Depression- Omega-3s have been shown to lessen depression and encourage healthy brain function.
Diabetes- Omega-3s help stabilize blood sugar levels, as a low-fat protein source.
Arthritis- Omega-3s have an anti-inflammatory effect which benefits conditions such as rheumatoid arthritis.
PMS- Omega-3 fatty acids have been shown to reduce menstrual cramps.
Alzheimer’s- Omega-3s have been shown to help protect people from dementia and Alzheimer’s later in life.

As you can see, omega-three rich foods such as salmon are great things to include in your diet. Canned salmon comes in three main varieties:

  • Pink- The mildest form of canned salmon
  • Sockeye- Stronger flavor and brighter color
  • King Salmon/Chinook- A more expensive variety for its texture and flavor

Canned Salmon Recipe: Salmon and Cucumber Tea Sandwiches

This creamy canned salmon mixture is a tasty and healthy choice for a sandwich spread. Spread on toasted bagels or crackers for other ideas.


  • 1 C. canned salmon, drained and flaked
  • 1 cucumber, sliced
  • 2 slices of bread
  • ¼ C. low-fat or fat-free cream cheese
  • 3 Tbs. low-fat or fat-free natural yogurt (plain)
  • 1 Tbs. fresh lemon juice
  • 1/4 small red onion, chopped
  • ½ tsp. dill, chopped


Combine the cream cheese, yogurt and lemon juice. Add the salmon, chopped onion and fresh dill. Layer cucumber slices on an untoasted bread slice, top with the salmon mixture, another layer of cucumber, and the top layer of bread. For traditional tea sandwiches, cut off the crust first. Spread the mixture on crackers, celery or toasted bagel halves.

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