Seafood
canned chum salmon with bone.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned salmon
SERVING
CALORIES
141
PROTEIN
21.4g
CARBS
0g
FAT
5.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories141kcal—
Protein21.4g43%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat5.5g7%
Saturated fat1.5g7%
Cholesterol39mg13%
Water70.8g—
MINERALS
Sodium391mg17%
Potassium300mg6%
Calcium249mg19%
Iron0.70mg4%
Magnesium30mg7%
Phosphorus354mg28%
Zinc1.0mg9%
Copper0.10mg11%
Manganese0.02mg1%
Selenium43.3µg79%
VITAMINS
Vitamin A18µg2%
Vitamin C0mg0%
Vitamin D9.6µg48%
Vitamin E1.6mg11%
Vitamin K0.10µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.16mg12%
Niacin (B3)7.0mg44%
Pantothenic acid (B5)0.56mg11%
Vitamin B60.38mg22%
Folate (B9)20µg5%
Vitamin B124.4µg183%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup155g
1 tablespoon9.7g
1 teaspoon3.2g
1 ml0.6g
1 liter645.8g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of calcium due to the edible, soft bones, which supports bone density and health.
- ✓Rich in long-chain omega-3 fatty acids (EPA and DHA), which promote heart health, reduce inflammation, and support brain function.
- ✓Provides high-quality, complete protein essential for muscle building, tissue repair, and satiety.
- ✓A significant natural source of Vitamin D, which is crucial for calcium absorption and immune system support.
COOKING TIPS
In the kitchen.
- 1Mash the soft, edible bones into the salmon flesh to incorporate a significant, unnoticeable boost of calcium into your dish.
- 2Use the liquid from the can (the aquafaba) in your recipe for added flavor and nutrients, especially in salmon patties or casseroles.
- 3Canned salmon is fully cooked and can be eaten directly from the can or easily flaked into salads, sandwiches, pasta dishes, or chowders for a quick meal.
- 4For crispier salmon patties or cakes, gently press out some of the excess liquid before mixing with other ingredients.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry for up to 5 years. Check the 'best by' date on the can.
- After opening, transfer the salmon and its liquid to a sealed glass or plastic container and refrigerate immediately. Consume within 3-4 days.
FAQ
Frequently asked questions.
Is canned chum salmon with bone healthy?
Yes, it is highly nutritious. It is an excellent source of high-quality protein, heart-healthy omega-3 fatty acids, and Vitamin D. The inclusion of soft, edible bones significantly boosts its calcium content, making it superior for bone health compared to boneless varieties.
How much protein and calories are in canned chum salmon?
A 100g serving of canned chum salmon contains approximately 141 calories and 21.43g of protein. With 0g of carbohydrates and 5.5g of fat, it is a nutrient-dense, high-protein food choice.
Can you eat the bones in canned chum salmon?
Yes, the bones in canned salmon are completely edible and safe to eat. The canning process softens them to the point where they can be easily mashed with a fork, providing a rich natural source of calcium.
Is canned chum salmon keto-friendly?
Absolutely. With 0g of carbohydrates and a good balance of protein and healthy fats, canned chum salmon is an ideal food for ketogenic and low-carb diets.
Is canned chum salmon gluten-free?
Plain canned chum salmon is naturally gluten-free as it contains only fish and often a small amount of salt. However, always check the label if the salmon is canned with sauces or flavorings, as those may contain gluten.
Do I need to drain the liquid from the can?
While you can drain it, the liquid often contains beneficial omega-3 oils and nutrients. Many people choose to mix the liquid back into the salmon when making salads or patties to add moisture and flavor.
How do you prepare or cook with canned chum salmon?
It is pre-cooked and ready to eat straight from the can. It is commonly used to make salmon cakes (patties), added to leafy green salads, mixed into pasta dishes, or used as a protein-rich topping for crackers.
How long does canned chum salmon last after opening?
Once opened, you should transfer the salmon to an airtight glass or plastic container and refrigerate it. It should be consumed within 2 to 3 days for the best quality and safety.
How should unopened canned salmon be stored?
Unopened cans should be stored in a cool, dry place like a pantry. They typically have a long shelf life of 3 to 5 years, but you should always check the 'best by' date printed on the can.
Is canned chum salmon high in mercury?
Chum salmon is generally considered low in mercury compared to larger predatory fish like tuna or swordfish. Because they have a shorter lifespan and eat lower on the food chain, they are a safer choice for regular consumption.
