Canned Salmon

Canned salmon and fresh salmon are nearly identical from a nutritional standpoint. While a can of salmon contains more calcium due to the inclusion of edible bone, it can also have a higher sodium content to act as both a preservative and flavour enhancer. Canned salmon is a nutritious, low-calorie protein source that's packed with vitamins, minerals and healthy fats.

Nutrition:

• Protein: An 85-gram serving contains 20 grams of protein
• Omega-3s: Contains 1–2 grams of omega-3s per serving, which are good for your heart and brain
• Calcium: Comes from the bones, which are so tender you might not even notice them
• Vitamins: Contains vitamins B and D
• Other nutrients: Contains selenium, which has antioxidant properties and phosphorus, which promotes bone and teeth health

Benefits:

• It's cheaper than fresh fish
• The canning process doesn't degrade the nutrients
• It's already cooked, so you can eat it even without power or fuel
• You can choose fish canned in water to keep the heart-healthy fats from seeping out into the liquid

Preparation:
You can eat canned salmon straight from the can with some lemon, or you can try adding it to other dishes:

• With celery, cocktail sauce and lemon