Is Canned Salmon High in Iron? Understanding Its Nutritional Value

November 21, 2025 •

4 min read

Globally, iron deficiency affects millions, prompting many to seek new dietary sources of this essential mineral. While canned salmon is a convenient protein, a key question for many health-conscious consumers is: is canned salmon high in iron and is it a significant source?

Quick Summary

Canned salmon provides a moderate amount of easily absorbed heme iron, making it a valuable contributor to daily iron intake, alongside its rich profile of omega-3 fatty acids and protein. While not the highest iron source, its bioavailability and convenience are notable benefits.

Key Points

Moderate Source: Canned salmon is a moderate source of iron, not exceptionally high like liver or fortified cereals.
Heme Iron: It contains heme iron, which is absorbed far more efficiently by the body than the non-heme iron found in plants.
Bioavailability Advantage: The high bioavailability of its iron makes canned salmon a more effective contributor to iron intake than many plant-based sources.
Excellent Absorption: Pairing canned salmon with foods high in vitamin C significantly enhances iron absorption.
Not Just Iron: Beyond iron, canned salmon is a powerhouse of protein, omega-3 fatty acids, calcium, and vitamin D.
Nutrient Preservation: The canning process preserves the iron content and other essential nutrients effectively.
Comparison to Sardines: For a higher heme iron content among canned fish, sardines generally provide more per serving than salmon.

Understanding Dietary Iron: Heme vs. Non-Heme

To properly answer the question of whether canned salmon is high in iron, it is crucial to first understand the two types of dietary iron: heme and non-heme.

Heme Iron: Found in animal-based products such as meat, poultry, and fish. It is absorbed much more efficiently by the body compared to non-heme iron. Canned salmon provides this highly absorbable form of iron.
Non-Heme Iron: Sourced from plant-based foods, including spinach, lentils, and fortified cereals. The body absorbs this type of iron less efficiently, and its absorption can be inhibited by other compounds in plant foods, such as polyphenols.

This fundamental difference means that even a moderate amount of heme iron from canned salmon can contribute more effectively to your iron status than a seemingly higher amount of non-heme iron from a plant source.

Canned Salmon's Iron Content: The Numbers

While some might consider canned salmon a significant source of iron, it's more accurate to describe it as a good, but not exceptionally high, contributor to your daily needs. The exact amount varies slightly depending on the salmon species and preparation.

A standard 3-ounce serving of canned sockeye salmon with bones contains approximately 0.6 to 1.1 milligrams of iron.
One hundred grams of canned salmon (flavored, undrained) contains around 1.07 milligrams of iron.
Some sources cite around 2mg of iron per serving for certain brands.

To put this into perspective, the recommended daily allowance (RDA) for iron is 8 mg for adult men and postmenopausal women, and 18 mg for adult women of childbearing age. For men and older women, a serving of canned salmon can meet a notable portion of their daily requirement. For younger women with higher iron needs, it provides a smaller but still valuable percentage.

Canned Salmon vs. Other Iron Sources: A Comparison

While canned salmon offers easily absorbable heme iron, it's helpful to compare its iron content to other common foods. The table below illustrates how canned salmon measures up.


Food (per standard serving)	Iron Content (approximate)	Iron Type	Notes
Canned Salmon (3 oz)	0.6 - 1.1 mg	Heme	Highly absorbable. Also rich in Omega-3s and protein.
Beef Liver (3 oz)	5 mg	Heme	One of the highest heme iron sources.
Lentils (½ cup, boiled)	3 mg	Non-heme	Contains more iron than salmon but is less absorbable.
Fortified Cereal (1 serving)	18 mg	Non-heme	Extremely high in non-heme iron but depends on the brand.
Spinach (½ cup, boiled)	3 mg	Non-heme	Also less absorbable due to non-heme form.
Canned Sardines (3 oz)	~2 mg	Heme	A higher heme iron option among canned fish.

Factors Influencing Iron in Canned Salmon

Several factors can influence the final iron content and overall nutritional profile of your canned salmon:

Species of Salmon: Different species, such as sockeye, pink, or keta, can have slightly varying mineral compositions.
Wild vs. Farmed: Wild-caught salmon may have a slightly different mineral profile compared to farmed salmon, which is often fed a more processed diet.
Canning Process: The canning process is efficient at preserving iron content.
Inclusion of Bones: Many canned salmon varieties include the soft, edible bones, which contribute significantly to the calcium content and may impact the overall mineral density, though the effect on iron specifically is less pronounced than for calcium.

Maximizing Iron Absorption from Canned Salmon

To get the most out of the heme iron in canned salmon, consider these dietary tips:

Pair with Vitamin C: Consuming canned salmon alongside foods rich in vitamin C, such as bell peppers, broccoli, tomatoes, or a citrus dressing, can significantly boost the absorption of both heme and non-heme iron.
Limit Inhibitors: Avoid drinking tea, coffee, or cocoa with your meal, as these contain compounds that can inhibit iron absorption.
Space Out Calcium: While canned salmon offers calcium, avoid consuming very high-calcium foods or supplements at the exact same time as your iron-rich meal, as calcium can interfere with iron absorption.

Quick and Easy Canned Salmon Recipe Ideas

Adding canned salmon to your diet is simple and convenient. Here are some quick ideas to help you boost your iron intake:

Salmon Salad Sandwich: Mix canned salmon with a little Greek yogurt, mayonnaise, and herbs for a quick and easy sandwich filling. Add some chopped red onion for extra flavor.
Salmon Patties: Combine canned salmon, breadcrumbs, and egg to form patties. Pan-fry until golden brown and serve with a squeeze of lemon.
Salmon Pasta: Toss flaked canned salmon into a pasta dish with olive oil, garlic, and cherry tomatoes. A sprinkle of fresh parsley adds a finishing touch.
Salmon Scramble: Mix canned salmon into scrambled eggs for a protein-rich and iron-boosting breakfast.
Stuffed Avocado: Fill a halved avocado with a scoop of seasoned canned salmon for a nutrient-dense snack or light meal.

Conclusion: A Valuable but Moderate Iron Source

In summary, is canned salmon high in iron? The answer is nuanced. While it is not among the highest iron-containing foods like liver or fortified cereal, it provides a valuable and highly bioavailable source of heme iron. This makes it a more effective iron source than many plant-based foods with similar or even higher iron content. Its true strength lies in its convenience and powerful nutritional trifecta of heme iron, omega-3 fatty acids, and protein. Including canned salmon as part of a varied and balanced diet is an excellent strategy for supporting your overall nutritional needs, especially for those seeking easily absorbed iron.

Visit the official Oregon's Choice website for more information on the nutritional value of wild salmon.

Frequently Asked Questions

While canned salmon provides a good source of highly-absorbable heme iron, its iron content is moderate, not high enough on its own to correct a significant deficiency. It should be part of a broader diet that includes other iron-rich foods, and you should consult a doctor if you have an iron deficiency.

Both canned salmon and red meat contain heme iron, which is the most easily absorbed form. However, red meat like beef often contains significantly more iron per serving than canned salmon.

While the soft, edible bones often included in canned salmon significantly increase the calcium content, their impact on the iron content is less pronounced compared to red meats or other sources. The primary benefit of including the bones is the calcium boost.

Yes, you can maximize iron absorption by eating canned salmon with foods high in vitamin C, such as a salad with citrus dressing or alongside bell peppers. You should also avoid consuming tea, coffee, or large amounts of calcium with your iron-rich meal.

Canned salmon is generally safe to eat in moderation. Potential risks include higher sodium levels in some varieties and contaminants, though salmon is generally lower in mercury than other canned fish. Always avoid dented or bulging cans and choose sustainable, wild-caught options when possible.

Some sources suggest that wild-caught salmon, due to its natural diet, may have a slightly different mineral profile compared to farmed salmon. However, the difference in iron content is generally not considered dramatic.

It is recommended to eat canned fish in moderation as part of a varied diet. Incorporating canned salmon a couple of times per week can contribute to your iron intake, but it is best to diversify your seafood choices.