How Much Calcium is in Salmon Fillet? A Detailed Look

Salmon is well-known for being a nutritious fish that’s rich in protein and heart-healthy omega-3 fatty acids But does salmon also provide significant amounts of the bone-building mineral calcium? Let’s take a detailed look at how much calcium is found in salmon fillet

Why Getting Enough Calcium Matters

Calcium plays a number of crucial roles in the body

• It’s essential for maintaining strength and density of bones and teeth Over 99% of the calcium in your body is stored in your bones and teeth

• It supports proper function of muscles, nerves, and hormones. Calcium is needed for muscles to contract and nerve cells to send signals.

• It helps regulate heart rhythm, blood clotting, and blood pressure.

Adults need around 1000 mg of calcium daily. The consequences of chronically low calcium intake can include osteoporosis and increased risk of fractures later in life. For optimal bone health, it’s important to consistently meet your daily calcium requirements.

While dairy products are top sources of calcium for many people, those who don’t consume dairy need to get calcium from other foods. As a pescatarian myself, I was curious how much calcium I could get from salmon.

Checking Calcium Levels in Salmon Fillets

To find out how much calcium is in salmon fillets specifically, we need to look at the nutrition facts:

3 oz raw salmon fillet

• Calories: 110
• Fat: 5 g
• Sodium: 60 mg
• Protein: 19 g
• Calcium: 10 mg (1% DV)

A 3 ounce serving of raw, boneless salmon fillet contains only 10 mg calcium, or 1% of the Daily Value.

This low calcium content makes sense since deboning removes most of the calcium-containing bones. Only trace amounts remain in the salmon’s flesh itself.

While salmon fillets don’t offer much calcium, the fish still provides other beneficial nutrients like omega-3 fats, potassium, selenium, and B vitamins. But for significant calcium, we’ll need to look at other salmon options.

Comparing Calcium in Canned Salmon vs. Fresh

Unlike fresh fillets, canned salmon contains edible soft bones. This makes it an excellent calcium source:

• Pink salmon: 370 mg per 3 oz can
• Sockeye salmon: 292 mg per 3 oz can
• Coho salmon: 249 mg per 3 oz can

A 3 ounce serving of canned salmon with bones provides 250-370 mg calcium, or 25-37% DV.

Tip: Opt for “skinless and boneless” canned salmon to avoid bones if desired. But you’ll miss out on the extra calcium.

Calcium content:

• Canned salmon: 250-370 mg per 3 oz
• Fresh salmon fillet: 10 mg per 3 oz

Canned salmon with bones is clearly superior for obtaining calcium compared to fresh fillets.

Calcium Levels in Other Salmon Products

In addition to fresh fillets and canned salmon, other salmon foods can provide calcium:

• Smoked salmon: 250 mg per 3 oz
• Salmon patties/cakes: Varies based on added bones
• Sardines: 370 mg per 3 oz can

Smoked salmon and sardines offer calcium levels comparable to canned salmon. Homemade salmon patties may also provide calcium depending on preparation.

Calcium Content by Salmon Type

There are several common types of salmon with some differences in their nutrition profiles. However, calcium levels are similar when canned with bones:

• Pink salmon: Smaller, affordable salmon often canned
• Sockeye salmon: Rich in omega-3s when canned
• Chinook salmon: Higher in fat but not calcium
• Atlantic salmon: Commonly found fresh or canned

No matter the type, canned salmon with bones consistently provides ample calcium.

Getting Enough Calcium as a Pescatarian

Here are some tips I use as a pescatarian to get sufficient calcium from non-dairy sources:

• Enjoy canned salmon 2-3 times per week
• Cook with calcium-set tofu and calcium-rich greens
• Choose fortified plant milks and juices
• Consider a calcium supplement if needed

Incorporating canned salmon in my diet helps ensure I meet my daily calcium needs. The bones make canned salmon a simple, tasty way to get calcium as a pescatarian.

Benefits of Salmon for Bone Health

Salmon does more for bone health than just providing calcium:

• Salmon is an excellent source of vitamin D, which enhances calcium absorption.

• The omega-3s in salmon reduce inflammation that can interfere with bone formation.

• The high-quality protein in salmon supports retention of bone mass as we age.

So while fresh salmon fillets themselves don’t contain much calcium, eating salmon can still benefit bone health in other ways.

How to Add More Calcium to Fresh Salmon Meals

To turn fresh salmon fillet into a calcium-rich meal, there are a few easy tricks:

• Enjoy salmon with a side of steamed kale or broccoli for an extra 100+ mg calcium.

• Bake salmon filets wrapped in collard greens instead of foil for around 150 mg extra.

• Grill or poach salmon and serve over calcium-fortified couscous for a further 250+ mg.

• Flake canned salmon with bones over top a salmon fillet salad or rice bowl.

With smart additions like these, fresh salmon fillets can help you meet your daily calcium needs.

The Takeaway on Salmon Fillet and Calcium

While raw salmon fillets themselves don’t contain significant amounts of calcium, canned salmon with bones provides 250-370 mg per serving. Eating canned salmon a couple times a week is an easy way for pescatarians or vegans to get ample calcium. Fresh salmon fillets can also be part of a calcium-rich meal when paired with greens, fortified grains or high-calcium sides. Including salmon in its various forms can benefit your overall bone health.