Is salmon healthier than tuna?

Both are excellent choices, but salmon has more omega-3 fatty acids (about 2g per 100g vs 0.3g in tuna). Tuna is leaner with fewer calories. Salmon provides more vitamin D, while tuna has more protein per calorie. Choose based on your nutritional priorities.

Which has more protein, salmon or tuna?

Tuna has slightly more protein per 100g (about 26g) compared to salmon (about 20g). However, both are excellent protein sources. If you're prioritizing protein with minimal fat, canned tuna in water is the leanest option.

Which fish has more omega-3s?

Salmon has significantly more omega-3 fatty acids than tuna. A 100g serving of salmon provides about 2-2.5g of omega-3s, while tuna has about 0.3g. For heart health benefits from omega-3s, salmon is the better choice.

Is canned tuna or salmon better?

Canned salmon retains more omega-3s because it includes the skin and bones. Canned tuna is leaner and more affordable. Both are convenient options - choose salmon for omega-3s and vitamin D, or tuna for a leaner protein source.

How often can I eat salmon or tuna?

The FDA recommends 2-3 servings of fish per week. Due to mercury content, limit albacore tuna to 1 serving per week. Light tuna and salmon have lower mercury levels and can be eaten more frequently. Pregnant women should follow specific guidelines.

Salmon

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Salmon vs Tuna

It's a Tie!

Both foods have similar nutritional profiles

Compare salmon and tuna calories, protein, omega-3s, and nutrition. Discover which fish is healthier and best for your diet.

Verdict (USDA data)

Per 100g, Salmon has 208 calories vs Tuna's 102. Tuna has less fat (0.4g vs 8.1g).

Sources: Salmon (FDC 175168) · Tuna (FDC 175159)

Nutrition Comparison (per 100g)

Nutrient	Salmon		Tuna
Calories	208	vs	102
Protein	25.4g	vs	24.7g
Carbs	0g	vs	0g
Fat	8.1g	vs	0.4g
Fiber	0g	vs	0g
Sodium	59mg	vs	94mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Salmon when:

You want maximum omega-3 fatty acids
You need more vitamin D
You prefer richer, fattier fish
You're grilling or baking whole fillets

See full Salmon nutrition

Choose Tuna when:

You want leaner protein with fewer calories
Budget is a concern (especially canned)
You're making salads or sandwiches
You prefer milder fish flavor

See full Tuna nutrition

Frequently Asked Questions

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Last updated: 2025-01-15

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