How Much Calcium is in Salmon? Here’s What I Found Out

I love eating salmon It’s delicious, nutritious, and super easy to cook Recently I started wondering – how much calcium is actually in salmon?

As a health-conscious pescatarian, I aim to get enough calcium and vitamin D from non-dairy sources. I know salmon has vitamin D, but what about calcium?

I did some research to find out the calcium content of different types of salmon. Keep reading to see how much calcium is in salmon fillets, canned salmon, and other salmon products.

Why Calcium Matters

Calcium is crucial for building and maintaining strong bones and teeth. It also supports muscle function, nerve signaling, hormone secretion, and heart health.

The recommended daily calcium intake is around 1,000 milligrams for adults. If you don’t get enough from your diet, your body will pull calcium from your bones, leading to osteoporosis over time.

Dairy products like milk and yogurt are top calcium providers. But for people who don’t consume dairy, getting enough calcium from other food sources is key.

As a pescatarian, I rely on non-dairy sources like leafy greens, tofu, almonds, and fortified foods. I was curious whether salmon could also boost my daily calcium intake.

Time to investigate the calcium content of this nutritious fish!

Checking the Calcium in Raw Salmon

Raw salmon fillets actually contain little to no calcium.

Let’s look at the nutrition facts for a 4 ounce raw salmon fillet:

• Calories: 110
• Fat: 5.4g
• Sodium: 135mg
• Protein: 23g
• Calcium: 0mg

Yep, raw salmon contains zero mg of calcium per serving. This makes sense since, like most fish, salmon doesn’t have bones you’re eating when it’s a boneless fillet.

The small soft bones are removed when salmon is filleted, taking the calcium with them. The flesh of the fish itself does not naturally contain calcium.

While raw salmon isn’t a calcium source, it still provides other important nutrients, like omega-3s, B vitamins, and potassium.

But for a calcium boost from salmon, we’ll need to look at versions that include edible salmon bones…

Canned Salmon – With Bones and Calcium

Canned salmon products keep the soft, edible bones intact. This makes canned salmon an excellent source of calcium, providing around 250-370 mg per 3 ounce serving.

Here are some popular canned salmon options and their calcium content:

• Pink salmon – 370mg calcium per 3oz can
• Sockeye salmon – 292mg calcium per 3oz can
• Coho salmon – 249mg calcium per 3oz can
• Chum salmon – 370mg calcium per 3oz can

That’s 30-37% of the recommended daily calcium intake from just one small serving of canned salmon with bones!

Tip: Look for canned salmon labeled “skinless and boneless” if you prefer to avoid the bones. But you’ll miss out on that calcium if you do.

Other Salmon Products with Calcium

You’ll also find calcium in these salmon products:

• Smoked salmon – Around 250mg calcium in 3oz
• Sardines – About 370mg calcium per 3oz can
• Salmon patties or cakes – Varies, but may provide some calcium from added bones
• Canned salmon with bones – Highest calcium source, around 250-370mg per 3oz serving

Calcium Content by Salmon Type

There are a few main types of salmon with varying nutrient profiles. Here’s how their calcium content generally compares:

• Atlantic salmon – One of the most common types, found fresh or canned
• Pink salmon – Smaller, affordable salmon often canned
• Chum salmon – Lower fat than other salmon when canned with bones
• Sockeye salmon – Deeper red color with high omega-3s when canned
• Chinook salmon – High in healthy fats but lower calcium than other canned salmon

The takeaway: All canned salmon with bones provides a big calcium boost!

Calcium Needs for Pescetarians

As a pescatarian, getting my daily calcium takes a bit more planning than it does for people who eat dairy.

Here are some tips I use to get enough calcium from non-dairy foods:

• Enjoy canned sardines and salmon with bones a few times per week
• Eat tofu made with calcium sulfate
• Cook with sesame seeds and almonds
• Choose calcium-fortified plant milks and juices
• Eat plenty of leafy greens like kale, broccoli and bok choy
• Consider a calcium supplement if needed

Including a serving of calcium-rich canned salmon in my weekly meal plan helps ensure I meet my calcium needs as a pescatarian.

Another Reason to Eat More Salmon

Salmon is already considered a superfood thanks to its stellar nutritional profile. Now we can add calcium to the list of salmon’s health perks, especially when eating canned varieties with bones.

Not only is salmon rich in protein, omega-3 fatty acids, B vitamins, potassium, and selenium – it also serves up a substantial amount of calcium when the bones are included.

For pescatarians and vegans especially, enjoying salmon with bones is an easy and delicious way to get enough of this bone-building mineral.

Next time you’re shopping for seafood, toss a few cans of salmon into your cart. Your body – including your bones and heart – will thank you!