Self-reported intake misses foods. 1–80% of the time (Whitton et al., Adv Nutr 2022). Per 100 g drained: 167 kcal, 20.5 g protein, 450 mg sodium. Canned-in-water variants keep sodium lower than brine packs.
How should I track Canned salmon?
Canned salmon is high in vitamin d. For the most accurate tracking of Canned salmon, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.