Nutritionally, how does salmon compare with other protein sources?

Salmon is an excellent source of protein that is low in saturated fat. A 100 gram serving of salmon provides about 20 grams of protein, or about a third of the recommended daily value. The protein in salmon is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages. Salmon is also generally lower in fat and calories than beef, poultry or pork and contain about the same or slightly less cholesterol.

Omega-3 fatty acids are a particular benefit of eating canned salmon. Although canned salmon has been respected for years as an excellent source of protein, recent news makes the story even better. Omega-3 polyunsaturates are most concentrated in salmon and other fatty fish. The Omega-3: The good fat has been linked to numerous health benefits.

Comparing Canned Salmon¹

Nutrient		Canned Salmon			Chicken†		Beef†		Pork†
per 100 g		Sockeye	Pink		skin on, cooked		regular, well-done		lean, centre chop
Calories		150	130		197		292		220
Protein (g)		19	19		30		27		32
Total Fat (g)		12	9		8		19		10
- monounsaturated		3.0	1.5		not available		not available		not available
- polyunsaturated		2.5	2.0		2		trace		1
- saturated		2.0	1.5		2		8		3
Protein/Fat Ratio		2.1	2.7		1.8		1.2		1.9
Omega-3 (g)		2.0	2.0		trace		trace		trace
Cholesterol (mg)		50	55		76		82		66

Comparing Canned Tuna^†

Nutrient		Canned Tuna			Chicken†		Beef†		Pork†
per 100 g		Light Meat in water	White Meat in water		skin on, cooked		regular, well-done		lean, centre chop
Calories		116	128		197		292		220
Protein (g)		26	24		30		27		32
Total Fat (g)		0.8	2.9		8		19		10
- monounsaturated		0.2	0.6		not available		not available		not available
- polyunsaturated		0.3	0.5		2		trace		1
- saturated		0.3	0.8		2		8		3
Protein/Fat Ratio		31	8.0		1.8		1.2		1.9
Omega-3 (g)		0.23	0.26		trace		trace		trace
Cholesterol (mg)		30	42		84		82		66

Comparing Fresh Salmon²

Nutrient		Fresh Salmon			Chicken†		Beef†		Pork†
per 100 g		Pink	Chum		skin on, cooked		regular, well-done		lean, centre chop
Calories		142	126		197		292		220
Protein (g)		20	23		30		27		32
Total Fat (g)		6.7	3.7		8		19		10
- monounsaturated		2.6	1.4		not available		not available		not available
- polyunsaturated		2.4	1.4		2		trace		1
- saturated		1.8	1.0		2		8		3
Protein/Fat Ratio		2.9	6.2		1.8		1.2		1.9
Omega-3 (g)		1.3	0.8		trace		trace		trace
Cholesterol (mg)		40	38		76		82		66

^† USDA National Nutrient Database for Standard Reference.

¹ "Nutritional Analysis of British Columbia Fresh / Frozen & Cooked Salmon”, (1987)
by the Department of Food Science, University of British Columbia (UBC).

² "Nutritional Analysis of British Columbia Fresh / Frozen & Cooked Salmon”, (1988)
by the Department of Food Science, University of British Columbia (UBC).