Salmon is one of the most nutritious fish available. It is rich in protein, omega-3 fatty acids, vitamin D, and several other nutrients. Salmon can be consumed fresh, frozen, or canned. But is canned salmon better than fresh salmon? Here is a detailed comparison of the nutrition, taste, texture, price, and convenience of fresh and canned salmon to help you decide which option is better for you.
Nutritional Value
In general, fresh salmon is more nutritious than canned salmon. According to the USDA, a 3 ounce serving of cooked Atlantic salmon contains:
- Calories: 175
- Protein: 22g
- Total Fat: 8g
- Saturated Fat: 1g
- Monounsaturated Fat: 2.7g
- Polyunsaturated Fat: 3.7g
- Omega-3 Fatty Acids: 1.7g
- Vitamin D: 231 IU (39% DV)
- Calcium: 15mg (2% DV)
- Iron: 0.4mg (2% DV)
- Potassium: 534mg (11% DV)
In comparison, a 3 ounce serving of canned pink salmon contains:
- Calories: 118
- Protein: 22g
- Total Fat: 3g
- Saturated Fat: 0.7g
- Monounsaturated Fat: 0.9g
- Polyunsaturated Fat: 1.1g
- Omega-3 Fatty Acids: 1.1g
- Vitamin D: 224 IU (37% DV)
- Calcium: 13mg (1% DV)
- Iron: 0.5mg (3% DV)
- Potassium: 319mg (7% DV)
The fresh salmon contains nearly 3 times more total fat and omega-3s compared to the canned. It also has more vitamin D, calcium, and potassium. The protein content is similar.
During the canning process, some of the healthy fats and oils are lost. However, canned salmon still retains a good amount of the beneficial omega-3 fatty acids.
Sodium Content
One downside of canned salmon is the high sodium content. Canned salmon contains between 300-500mg of sodium per 3 ounce serving. Fresh salmon contains only around 50-100mg of sodium.
The sodium comes from preservatives and salt added during the canning process. If you are watching your sodium intake, fresh salmon would be the better choice.
Taste and Texture
Fresh salmon generally has a better taste and texture than canned salmon. Fresh wild-caught salmon has a tender, moist, and flaky texture. It has a mild, sweet flavor. The taste can vary depending on the species.
In comparison, canned salmon has a much softer, almost mushy texture. The canning process causes the salmon to lose its raw firmness. Canned salmon also has a more metallic taste from the BPA in the can liner. However, the taste varies based on the quality of the can.
Overall, fresh salmon is considered superior in terms of flavor and texture. However, canned salmon may be a suitable option if you plan to use it in dishes like salads, sandwiches, and dips where the texture is less noticeable.
Additives
Some canned salmon contains additional ingredients like salt, flavorings, thickeners, and preservatives. Read the label carefully if you want to avoid these additives. Canned salmon labeled as “Alaska Salmon” is not allowed to contain additives by law.
Fresh salmon is a whole food containing just the fish. No additives are needed to preserve it. So those looking for a clean, additive-free protein source would be better off choosing fresh salmon.
Price
Canned salmon is significantly cheaper than fresh salmon. A 6-ounce can of pink salmon costs around $2-3. For 6 ounces of fresh salmon, you would pay around $8-12 depending on the species.
Here are some estimated national average prices:
| Type | Price (6 oz portion) |
|---|---|
| Canned pink salmon | $2.50 |
| Fresh Atlantic salmon | $9.99 |
| Fresh sockeye salmon | $12.99 |
Canned salmon is cheaper because it is less desirable in terms of taste and texture. Canning also allows the fish to be packaged and transported more efficiently. However, the lower price makes canned salmon accessible for those on a budget.
Cost Effectiveness
Canned salmon may be more cost effective if you compare the price per gram of protein. A 6 oz can of salmon contains about 42g of protein for around $2.50. Six ounces of fresh salmon contains around 36g of protein for $10. So with canned you get slightly more protein per dollar spent.
However, fresh salmon provides more omega-3s and other nutrients for the price. So fresh salmon would be more cost effective if you want to maximize nutrition rather than just protein intake.
Convenience
Canned salmon is much more convenient than fresh salmon. Canned salmon has already been cooked, smoked, or cured during the canning process. It can be used in recipes right out of the can with minimal preparation needed.
In comparison, fresh salmon needs to be fully cooked before eating. Cooking methods include baking, frying, poaching, or grilling the salmon to an internal temperature of at least 145°F. This extra cooking step makes fresh salmon less convenient.
Canned salmon also has a much longer shelf life of 2-5 years. Fresh salmon only lasts about 2 days in the fridge before spoiling. So canned salmon requires less frequent shopping trips.
However, watch for swelling or leaking of the can, which indicates spoilage. Canned salmon should be discarded if the can is damaged.
Availability
Canned salmon is available year-round at most grocery stores. You can stock up when it goes on sale.
Fresh salmon availability depends on fishing season. In the U.S., wild-caught salmon is in season primarily from mid-spring through late fall. Out of season fresh salmon is typically imported frozen from overseas.
Sustainability
There are some sustainability concerns with both fresh and canned salmon.
Some fresh salmon is farmed, which carries risks like pollution from fish waste, spread of disease, and escape into the wild. However, sustainable wild-caught salmon fisheries do exist.
For canned salmon, the sustainability depends on the species and fishing practices used. Pink salmon is considered one of the most sustainable canned options, as it is abundant in the North Pacific and has a short 2-year life cycle.
Canning salmon does use aluminum and sometimes BPA-lined cans, which must be recycled properly. Fortunately, some brands use BPA-free cans.
To make the most sustainable choice, look for the Marine Stewardship Council (MSC) certification on either fresh or canned salmon. MSC-certified seafood comes from responsibly managed fisheries.
Nutritional Value Per Dollar Spent
To determine which option gives you more nutrition for the price, let’s compare the nutritional value per dollar spent on a 6 ounce portion:
| Nutrient (Per 6 oz) | Fresh Salmon | Canned Salmon |
|---|---|---|
| Calories | 175 | 118 |
| Protein (g) | 22 | 22 |
| Fat (g) | 8 | 3 |
| Omega-3s (g) | 1.7 | 1.1 |
| Vitamin D (IU) | 231 | 224 |
| Price | $10 | $2.50 |
When you account for the price difference, canned salmon gives you much more protein and omega-3s per dollar. However, fresh salmon provides more healthy fats and calories overall.
Recommendations
Here are some recommendations based on this nutritional comparison:
- If you are on a tight budget but want an affordable source of protein and omega-3s, go with canned salmon.
- If you want to maximize fat-soluble nutrients like vitamin D, choose fresh salmon.
- For an additive-free whole food, fresh salmon is the better option.
- If sodium intake is a concern, stick with fresh salmon.
Health Risks
There are some health risks to consider with both fresh and canned salmon.
Fresh Salmon Risks
- Parasites – Parasitic worms like anisakiasis sometimes occur in fresh or undercooked salmon. Proper freezing or cooking the salmon first reduces this risk.
- Mercury and PCBs – Long-living salmon like king salmon accumulate more mercury and PCBs. Avoid overconsumption.
- Allergies – Some people are allergic to salmon proteins. Discontinue eating if signs of allergy appear.
Canned Salmon Risks
- Sodium – Canned salmon is high in sodium, which may increase blood pressure.
- BPA – Some cans contain BPA linings, which may leach hormones into food. Choose BPA-free cans instead.
- Foodborne Illness – Consuming spoiled canned salmon can cause botulism poisoning. Never eat from damaged cans.
Pregnant women should also limit salmon to 2-3 servings per week due to mercury concerns. The FDA recommends eating 8-12 ounces of low mercury seafood per week during pregnancy.
Conclusion
So is canned salmon better than fresh salmon? Here’s the verdict:
Fresh salmon is superior in terms of nutrition, taste, and being a natural whole food. But canned salmon has the advantages of lower cost, convenience, and longer shelf life. Canned salmon provides more protein and omega-3s per dollar spent.
In the end, it depends on your budget, taste preferences, and how you plan to use the salmon. Both fresh salmon and canned salmon can be healthy options when consumed in moderation as part of a balanced diet.
To make the most sustainable choice, select MSC-certified salmon whenever possible. Try incorporating both fresh and canned salmon for maximum variety and benefits.