Does Canned Salmon Still Have Omega-3? Your Guide to Its Nutritional Value

October 8, 2025 •

2 min read

According to nutrition data, a single 3-ounce serving of canned sockeye salmon can provide over 1 gram of combined EPA and DHA, confirming that canned salmon still has omega-3 fatty acids in significant amounts. This pantry staple offers a convenient and affordable way to boost your intake of these essential fats.

Quick Summary

Canned salmon is a convenient and affordable source of high-quality protein and beneficial omega-3 fatty acids, offering many health benefits comparable to fresh fish. While it may contain slightly less omega-3 due to processing, it remains a nutritionally potent choice, rich in vitamin D and calcium when the bones are included.

Key Points

Retains Omega-3s: The canning process does not destroy the beneficial omega-3 fatty acids (EPA and DHA) found in salmon.
Rich in Nutrients: Canned salmon is also an excellent source of high-quality protein, vitamin D, and calcium (when bones are included).
Compares to Fresh: Nutritionally, canned salmon is very similar to fresh, with the added benefit of higher calcium content if it contains edible bones.
Mind the Liquid: Some omega-3s can be lost if the canning liquid is discarded, as fatty oils may transfer during the heating process.
Affordable and Convenient: Canned salmon is a budget-friendly, shelf-stable, and ready-to-eat option for boosting your fish intake.
Watch the Sodium: Some canned salmon has a higher sodium content; always check the label or opt for low-sodium versions.
Versatile Ingredient: It can be easily incorporated into many dishes, from salads and sandwiches to patties and pasta.

Understanding Omega-3 Fatty Acids

Omega-3 fatty acids are a type of polyunsaturated fat vital for health, including EPA and DHA found in oily fish like salmon. Our bodies need these fats for brain and heart function, and a diet rich in them can help reduce inflammation and lower triglycerides.

The Canning Process and Omega-3s

The heat during canning does not destroy omega-3s, as these fats are heat-stable. Any slight reduction compared to fresh salmon may occur because some oil containing omega-3s can drain away with the canning liquid. Using the liquid or choosing salmon packed in oil can help retain more omega-3s.

Types of Canned Salmon and Their Omega-3 Content

The omega-3 content varies by salmon type. Canned sockeye and pink salmon are common sources. A 3-ounce serving of canned sockeye typically has 1.0–1.2 grams of EPA and DHA, while canned pink salmon offers about 0.7–1.0 grams.

Canned vs. Fresh Salmon: A Nutritional Comparison

Canned and fresh salmon have very similar nutritional profiles. Canned salmon's convenience and affordability make it a great option.


Feature	Fresh Salmon	Canned Salmon
Omega-3 Content	Slightly higher on average.	Excellent source, though some omega-3 may be lost in draining liquid.
Protein	High-quality, complete protein.	High-quality, complete protein.
Calcium	Low content, as bones are typically removed.	Significantly higher if canned with edible, softened bones.
Vitamin D	Excellent source.	Excellent source, comparable to fresh.
Sodium	Naturally low.	Can be higher due to added salt; low-sodium options are available.
Convenience	Requires preparation and has a short shelf life.	Shelf-stable, pre-cooked, and ready-to-eat.
Cost	Typically more expensive.	More affordable.

Beyond Omega-3s: The Full Nutrient Profile

Canned salmon is packed with other nutrients. It's a great source of protein, essential for muscles. It provides Vitamin D for immune and bone health. Canned salmon with edible bones is high in calcium. It also contains B vitamins for energy and astaxanthin, an antioxidant.

How to Choose and Use Canned Salmon

Choose wild-caught salmon and check for low-sodium options. Use the canning liquid to preserve potential omega-3s. Rinsing can reduce sodium. For more calcium, select cans with edible bones. Canned salmon is versatile in dishes like patties, salads, and pasta.

Practical Canned Salmon Recipes

Quick Salmon Salad: Mix drained canned salmon with mayonnaise or Greek yogurt, celery, and dill for sandwiches or wraps.
Easy Salmon Patties: Combine canned salmon, breadcrumbs, egg, and spices, then pan-fry.
Salmon Pasta: Add flaked canned salmon to creamy pasta sauce with peas and lemon.
Protein-Packed Bowls: Include canned salmon in grain bowls with vegetables and dressing.

Conclusion: Canned Salmon is a Smart Dietary Choice

Yes, canned salmon retains its omega-3 content and is a highly nutritious food. It's a convenient, affordable, and shelf-stable source of heart- and brain-healthy omega-3s, along with protein, vitamin D, and calcium. Adding canned salmon to your diet is a simple way to improve your nutrition.

Frequently Asked Questions

Yes, from a nutritional standpoint, canned salmon is nearly identical to fresh salmon. While fresh might have a slight edge in omega-3s, canned salmon often contains higher levels of calcium and vitamin D if it includes edible bones.

The amount varies by species, but a 3-ounce serving of canned sockeye salmon provides about 1.0–1.2 grams (1000-1200 mg) of omega-3s, while canned pink salmon contains around 0.7–1.0 grams (700-1000 mg).

Rinsing canned salmon will help reduce its sodium content. It will not, however, significantly reduce the omega-3 content within the fish flesh, though some omega-3s may be lost if they have leached into the canning liquid.

Canned salmon is generally considered a low-mercury fish option. Both sockeye and pink salmon, commonly used for canning, are smaller species and typically have lower mercury levels than larger fish like tuna.

Yes, if you buy canned salmon that includes softened, edible bones. The high-temperature canning process makes the bones soft and digestible, providing a significant source of calcium.

To make the best choice, look for wild-caught salmon and check the nutrition label for sodium content. If you want extra calcium, choose a variety with bones included.

To maximize your omega-3 intake, consider using the canning liquid in your recipe, as some of the fat may have leached into it. You can also choose brands packed in oil to further retain the beneficial fats.