#1 Protein for Bone Health, Recommended by Dietitians

Your bones may seem hard, dull and lifeless. But they’re active, living tissues that make up our skeletons, help hold up our bodies, support red blood cell production and store certain nutrients. However, as we age, our bones may weaken and become more prone to osteoporosis, which can lead to falls and fractures. While anybody can develop osteoporosis, it’s especially common among postmenopausal women, striking 20% of women over age 50 (although men can get it, too).   

The good news is, the earlier you start to care for your bones, the more of a reserve you can build to protect against bone loss that naturally occurs with age. One of the best ways to do that is by eating a wide variety of foods rich in bone-supporting nutrients. While we often hear that calcium is critical for bone health (and it is), protein is also essential for healthy bones. So, we reached out to dietitians to get their take on the best high-protein food for bone health. Their answer? Canned salmon! Here’s why they’re such big fans of this bone-building fish.

How Canned Salmon Can Support Bone Health

Packed with Protein

You may have heard that protein helps support growth. Research reveals it’s also an essential nutrient for healthy aging. In addition to providing the raw materials your body needs to build muscle and tissue, protein is also a critical component of bones. It’s so powerful that one study found that for each ounce of protein that middle-aged women ate per day, their risk of hip fracture declined by 14%.

And canned salmon is an economical, high-quality protein source, says Laura Pensiero, RDN, a New York-based culinary dietitian and chef. Plus, it’s super convenient. One 3-ounce serving of canned salmon delivers roughly 18 grams of protein, no cooking required!

Rich in Calcium

Our bones are made up of a mix of protein, collagen and minerals, especially calcium. Calcium also has lots of other important jobs, like helping with nerve signaling and muscle function. Because our bodies don’t make calcium, we need to get it from foods. Otherwise, your body will steal it from its main calcium storage depot, namely your bones, says Cheryl Mussatto, M.S., RD, LD, a registered dietitian and owner of Eat Well to Be Well RD. Over time, this may make bones brittle, fragile and prone to breakage, she explains.

Enter canned salmon with bones. “Canned salmon [with bones] is one of the best nondairy calcium sources to support bone health because it contains calcium-rich bones, making it a robust source of this mineral,” Mussatto says. In fact, 3 ounces of canned salmon with bones boasts 25 times the calcium of a 3-ounce cooked salmon fillet. If the idea of eating bones sounds a little off, the bones in canned salmon are so soft that you may not even notice they’re there. That’s because the high-heat canning process softens salmon’s tiny bones, making them more digestible and less noticeable, adds Mussatto.

Loaded with Vitamin D

Calcium isn’t the only nutrient that supports bone health. Vitamin D enhances calcium absorption from the gut and supports bone mineralization, helping bones stay strong, hard and resilient.  “When you have adequate intake and stores of calcium and vitamin D, these powerhouse nutrients help protect you from developing osteoporosis,” notes Mussatto.

As important as vitamin D is for bone health, it’s naturally found in very few foods. So, it’s not exactly easy to get. The good news is that canned salmon is one of the best natural sources of vitamin D. A 3-ounce serving of canned salmon dishes up 81% of the Daily Value in one shot. 

Contains Phosphorus  

While calcium and vitamin D get all the glory for bone health, there are other minerals that also make up bones, such as phosphorus, adds Mussatto. In fact, 85% of the body’s phosphorus is in your bones and teeth, where it teams up with calcium to keep them strong and healthy. However, like calcium, our bodies don’t make phosphorus. So, getting it from food is critical for bone health. Conveniently, one 3-ounce serving of canned salmon delivers 22% of the DV.

Rich in Hard-to-Get Omega-3 Fats

Long-chain omega-3 fats, called DHA and EPA, get lots of attention for their heart- and brain-healthy benefits. Emerging research suggests these beneficial fats may also promote healthy bones. One way they are believed to do this is by encouraging the activity of cells that build bone while dialing down the activity of cells that promote bone breakdown. 

That may be one reason why research has linked higher omega-3 fat intake to a decreased risk of osteoporosis.

As beneficial as DHA and EPA are, they’re found in very few foods. In fact, the only foods that supply meaningful amounts are fatty fish, like salmon, mackerel, herring, anchovies and sardines. Conveniently, you can find these fish in cans, too! 

Tips to Enjoy Canned Salmon

• Toss into Pasta. Mussatto likes mixing this canned fish with pasta, such as in our Salmon Noodle Casserole.
• Mix with Beans or Lentils. Canned salmon boosts the protein content of bean and lentil dishes like Black Bean & Salmon Tostadas and Lemony Lentil Salad with Salmon,
• Use It for Fillings. For quick meals, Pensiero likes mixing canned salmon with mayonnaise, mustard or cream cheese to make a salmon salad to fill sandwiches, lettuce wraps or stuffed avocado halves.
• Pair with Grains and Veggies. Canned salmon is super-flavorful, says Mussatto. Try adding it to a bland starch like rice or some simple grilled veggies for a flavor boost.  
• Transform into Burgers or Meatballs. With some seasoning and binders, such as egg whites, you can whip up a quick meal using convenient items like canned salmon and frozen hash browns to make crispy Salmon Potato Cakes. They take just 30 minutes flat!

The Bottom Line

Canned salmon is a hidden gem that may be sitting in your kitchen pantry right now. Not only is it high in protein, it’s also loaded with bone-supporting calcium, vitamin D, phosphorus and omega-3 fats. No wonder it’s dietitians’ favorite protein for bone health! That’s not the only reason to love it, though. Canned salmon is incredibly versatile, convenient and accessible. Plus, it has a nice, long shelf life, making it an excellent staple to keep on hand for quick, easy, delicious meals. So, next time you’re food shopping, toss a couple of cans in your cart!