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Benefits of Eating Canned Salmon

Canned salmon is the perfect fit if you are looking for nutrient-dense, delicious, flexible foods to add to your diet.

The benefits of eating salmon are many, but for some, these benefits are not immediately clear or understood.

To eliminate any doubt, questions, or confusion you may have, and to give you some tips for adding canned salmon to your diet, we’ve put together this guide to the benefits of eating canned salmon!

Benefits of Eating Canned Salmon

Salmon is a staple of balanced, healthier diets but the benefits extend well beyond the nutritional value.

Here are just a few of the benefits of eating salmon:

Canned Salmon Nutrition Facts

While superfoods are not an official category, salmon has more than earned its way onto the superfoods lists!

When reading the nutrition facts on canned salmon, its nutritional benefits are not hard to see. Salmon is high in important vitamins and minerals like vitamin D, B12, and B6, niacin, and selenium while also containing potassium and iron.

But the most talked-about benefits of eating salmon are its protein content, its high level of omega 3 fatty acids, and its low-calorie total.

Excellent Source of Dietary Protein

Protein is an essential part of our diets. Nearly every part of our bodies uses protein for growth and repair. Protein is also effective at reducing hunger which can, in turn, lead to a decrease in calories consumed per day, helping people to potentially lose weight and control appetite.

One serving of Safe Catch Wild Pacific Pink Salmon contains 21 grams of protein or 43% of the recommended daily value.

Source of Omega 3s

Omega 3 fatty acids are known for their anti-inflammatory properties and their ability to boost heart health. In fact, omega 3s have been linked to decreased risks associated with cardiovascular disease and have been used to support the reduction of cholesterol and blood pressure.

What’s more, omega 3s are considered “essential” fats as they cannot be produced by our bodies and therefore must come from our diets.

Fatty fish, like salmon, mackerel, and tuna, are excellent sources of omega 3s.

Low Calories

One of the best reasons to eat salmon is that it provides a whole whack of nutritional benefits without adding a bunch of calories.

This makes it an ideal choice for people on calorie-restricted diets or people looking to get the most bang for their caloric buck.

A 3oz serving of Safe Catch Canned Salmon contains a mere 90 calories!

Long Shelf Life

Unlike fresh fish, canned salmon has a long shelf life. This means you can stock your pantry without worry!

Because canned salmon is fully cooked, it can last unopened in your pantry for several years.

This longevity makes canned salmon a flexible meal option that you can plan around or grab on the fly.

With canned salmon, there is no pressure to eat it immediately or cook meals you don’t really feel like eating just because the fish will go bad soon.


Considering its nutritional value, canned salmon is beyond affordable. At less than $4 a can, canned salmon is an affordable protein that you can build an entire meal around.

Whether you make straight-up salmon salad or spin it into something creative, canned salmon is more affordable than fresh salmon and improves the accessibility to nutritious foods for families and individuals of all income levels.

And with the long shelf life, you don’t have to worry about it going bad before you get around to eating it!


Life can get busy and we can all benefit from having convenient foods on hand. It’s even better if these convenient foods are also healthier foods!

The beauty of canned salmon is that you can eat it on its own, throw it on top of salad or eggs, or work it into a recipe. Canned salmon can be exactly what you need, when you need it.

And because canned salmon is cooked and ready to go, you don’t have to dirty dishes or add additional cook time to your meal prep.

Canned salmon can be a grab-and-go snack or used in something more complex. It’s up to you, really.

Wild Salmon vs Farmed Salmon: What’s the Difference?

While salmon is widely considered a great healthier food option, not all salmon offers the same health benefits.

The salmon you buy at the supermarket will be one of two things: wild-caught or farmed.

Wild-caught salmon is exactly what it sounds like, salmon caught in a natural environment, namely oceans, rivers, and lakes. Farmed salmon, on the other hand, is raised through a process known as aquaculture.

Wild salmon eat organisms found in the waters around them while farmed salmon are fed a processed, high fat, high protein diet that often produces larger fish.

The diet of the fish can slightly change the nutritional value for humans. While farmed salmon can occasionally be higher in protein and fat, it often contains fewer minerals like calcium and iron.

On top of that, farmed salmon is at an increased risk for antibiotic residues. Because farmed salmon live in cramped quarters with other salmon, they are more susceptible to illness, so antibiotics are often added to their food. Long-term consumption of trace antibiotics in our food can lead to drug resistance, hypersensitivity to antibiotics, and a disruption of our healthy gut bacteria.

Safe Catch only uses wild-caught Pacific salmon. Our salmon is caught using sustainable fishing practices and each fish tested to a mercury limit 25 times (25x) lower than the FDA action limit. No other salmon brand tests this rigorously. We deliver only the best to you and your family.

canned salmon meatballs

How to Easily Add Canned Salmon to Your Diet

Because canned salmon is flexible, affordable, convenient, and tasty, it is an easy food to work into your diet.

Simply grab a can of Safe Catch Wild Pink Salmon and a fork, or use it in one of the following meal and snack ideas!

Easy Snacks and Meals for Canned Salmon

From brunches to lunches, from snacks to supper, canned salmon is a good choice. Here are some ideas to get you started.

Light Meals, Appetizers, and Snacks

Full Meals

canned salmon

Find The Canned Salmon That is Right for You

It is clear that canned salmon offers many benefits. With a high nutritional density and convenience that cannot be topped, canned salmon is an obvious choice for a healthy and balanced diet.

When looking for a canned salmon brand, you want to find one that rigorously tests for mercury, and practices sustainability, but also one that hand-cuts, hand-packs, and slow cooks the salmon for superior flavor.

Safe Catch is the only brand on the market to check each and every one of those boxes.

It’s time you reap the benefits of eating salmon. Why not start today? Find Safe Catch salmon at a location near you or visit our online shop!

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