How Much Protein is in Canned Salmon: Get Your Protein Fix

Get Your Protein Fix with Canned Salmon

Salmon is prized for its high-quality protein content. Canned salmon is an affordable and convenient way to reap salmon's protein benefits. But how much protein is actually in canned salmon?

The protein numbers for canned salmon vary slightly depending on preparation methods. But on average, a 3-ounce serving (about half a can) of canned salmon provides:

• 22 grams of protein
• 130 calories
• 3 grams of fat

This amount fulfills 44% of the recommended daily protein intake for most adults. Along with protein, canned salmon is rich in other nutrients like omega-3 fatty acids, vitamin D, selenium, niacin, and vitamin B12.

Benefits of Canned Salmon Protein

Salmon protein offers unique advantages over other protein sources:

Highly Bioavailable

Salmon protein is easily digested and absorbed. The bioavailability of salmon protein is estimated to be around 91-95%.

Contains All Essential Amino Acids

Salmon protein provides a complete amino acid profile with substantial amounts of muscle-building branched-chain amino acids like leucine.

Helps Build and Repair Muscle

Salmon protein stimulates muscle protein synthesis, making it great for building lean muscle mass after workouts.

Boosts Metabolism

High-quality proteins like salmon increase thermogenesis, helping you burn slightly more calories throughout the day.

Keeps You Full

Protein is very satiating compared to fat and carbs. Eating salmon protein can curb appetite and reduce calorie intake at subsequent meals.

Lowers Blood Pressure

Several studies link increased fish protein intake to modest decreases in blood pressure.

How Canned Salmon Provides Protein

Salmon get their exceptional protein content from their diet and muscle composition:

High in Muscle Mass

Around 55-60% of a salmon's body weight comes from dense, protein-rich muscle mass.

Contains Dark Muscle Meat

Salmon have a high proportion of deep red myotomal muscles that are especially protein-packed.

Fed a High-Protein Diet

Farmed salmon are fed a fishmeal diet designed to accelerate growth and protein production.

How Much Protein You Need

Most adults need 0.8-1.0 grams of protein per kilogram of bodyweight daily. This equates to:

• 56 grams per day for the average sedentary man.
• 46 grams per day for the average sedentary woman.

People looking to gain muscle, recover from injury, or engage in intense training may need up to 1.6-2.2 grams per kilogram.

Seniors also require higher intakes closer to 1.0-1.2 grams per kilogram of bodyweight to prevent age-related muscle loss.

Ways to Add More Canned Salmon

Here are easy ways to get more canned salmon protein in your diet:

Salmon Salad Sandwiches

Combine canned salmon with mayo, chopped veggies, and seasonings for a protein-packed salad sandwich filling.

Salmon Cakes

Bind canned salmon with breadcrumbs, eggs, and spices to form hearty salmon cakes.

Salmon Scramble

Add canned salmon to egg scrambles along with vegetables like spinach, tomatoes, and onions.

Salmon Casserole

Make a protein and omega-3 rich casserole by baking canned salmon with rice, mushrooms, and cheese sauce.

Salmon Frittata or Quiche

Stir canned salmon into egg mixtures and bake for easy salmon frittatas or quiches.

Salmon Fried Rice

Upgrade your fried rice with canned salmon. Toss with rice, peas, carrots, ginger, garlic, eggs, and soy sauce.

Salmon Pasta

Combine canned salmon with whole-grain pasta, olive oil, capers, tomatoes, and parsley for a simple salmon pasta dish.

Salmon Wraps

Fill whole wheat tortillas with canned salmon, hummus, cucumbers, mixed greens, and tzatziki sauce.

Choosing the Best Canned Salmon

Look for these features when buying canned salmon:

• Wild-Caught Varieties - Wild salmon has more Omega-3s than farmed.
• Bones Removed - Salmon canned with bones has more calcium but is pricier.
• Minimal Sodium - Some canned salmon contains added salt; check the label.
• BPA-Free Can - Purchase brands that use updated can linings without Bisphenol A.

With plenty of protein per serving, convenient canned salmon makes it easy to obtain the strength-building, satiating benefits of salmon protein regularly.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.