Fish, salmon, king, chinook, kippered, canned (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
265
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 143 (53.9%) |
| Protein | 123 (46.3%) |
| Total | 265 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 51 (51.2%) |
| Protein | 31 (30.7%) |
| Fat | 16 (15.9%) |
| Ash | 2.2 (2.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in omega-3 fatty acids which are good for heart health and may help reduce inflammation
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Rich source of protein to support muscle growth and maintenance
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Contains selenium which is an antioxidant and supports thyroid function
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A good source of vitamin D which is important for bone and immune health
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Contains B vitamins like niacin which support energy production and nerve function
Risks
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High in sodium due to processing and canning. Canned salmon is often packed in brine or saltwater which significantly increases the sodium content
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May contain mercury depending on variety and size of fish. Large predatory fish like king salmon are more likely to accumulate mercury through their diet
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Loss of nutrients due to processing and canning. Canning can reduce levels of vitamins like C and B vitamins
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May contain bisphenol A (BPA) from lining of cans. BPA is an endocrine disruptor linked to various health issues
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High in calories and fat. While omega-3 fatty acids are beneficial, excess calories from fat can contribute to weight gain if not accounted for in diet
Additional Information
Fish, specifically salmon, is a highly nutritious food choice that offers a wide range of health benefits. Salmon is known for its high content of omega-3 fatty acids, protein, vitamins, and minerals. However, it is important to note that the nutritional benefits and risks may vary depending on the specific type of salmon and the way it is prepared. In this case, we will focus on the nutritional benefits and risks of kippered, canned salmon, specifically the Alaska Native variety.
Nutritional Benefits:
1. Omega-3 Fatty Acids: Kippered, canned salmon from Alaska Native sources is an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fatty acids have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function.
2. Protein: Salmon is a rich source of high-quality protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
3. Vitamins and Minerals: Canned salmon provides various vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. Vitamin D is crucial for bone health, immune function, and mood regulation. Vitamin B12 is important for nerve function and the production of red blood cells. Selenium acts as an antioxidant and supports thyroid function, while potassium is essential for maintaining proper heart and muscle function.
4. Calcium and Vitamin K: Some canned salmon varieties, including those with bones, provide a good amount of calcium and vitamin K. Calcium is vital for bone health, while vitamin K plays a crucial role in blood clotting and bone metabolism.
Nutritional Risks:
1. Sodium Content: Canned salmon, including kippered varieties, may contain added salt as a preservative. This can increase the sodium content, which may be a concern for individuals with high blood pressure or those who need to limit their sodium intake. It is advisable to choose low-sodium options or rinse the salmon before consuming to reduce the sodium content.
2. Mercury: While salmon is generally considered a low-mercury fish, it is essential to be aware of the potential mercury content, especially in larger, older fish. However, Alaska Native salmon, such as chinook or king salmon, is typically harvested from pristine waters and is generally lower in mercury compared to some other fish species.
To maximize the nutritional benefits of kippered, canned salmon, consider the following tips:
- Choose wild-caught salmon over farmed salmon to ensure higher omega-3 fatty acid content and lower exposure to potential contaminants.
- Opt for low-sodium or no-salt-added versions of canned salmon.
- If possible, select Alaska Native salmon varieties, such as king or chinook salmon, for lower mercury levels.
- Incorporate canned salmon into your diet as a protein-rich addition to salads, sandwiches, or pasta dishes.
In conclusion, kippered, canned salmon, specifically the Alaska Native variety, offers numerous nutritional benefits, including omega-3 fatty acids, protein, vitamins, and minerals. However, it is essential to be mindful of the sodium content and potential mercury exposure. Incorporating this nutritious fish into a balanced diet can contribute to overall health and well-being.