180g

Canned fish is loaded with nutrients; it is protein-dense and provides beneficial omega-3 and omega-6 fatty acids. Canned fish, like salmon, sardines, mackerel, and light tuna are also a source of vitamin D, vitamin B12, choline, iron, zinc and iodine. Canned fish that contain bones provide calcium.
Canned fish options that may be available in your program include canned salmon, Atlantic mackerel, sardines, Pacific chub mackerel, and light tuna.
No matter the variety, all canned food has already been cooked, and that definitely includes salmon. You can tell by the firm texture and opaque, pale-pink color of the fish.
Being that it is already pre-cooked, it is safe to consume straight from the can with no other preparation. Mixing up a quick tuna salad with mayo, pickles, or even Nick Jonas's surprisingly spicy ingredient is an easy way to add some flavor to the protein right out of the can.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price.