Is salmon healthier than tuna?

Both earn a spot in a healthy diet. Salmon brings about 2g of omega-3s and 11.1mcg of vitamin D per 100g, while canned tuna in water is far leaner at 86 calories per 100g against salmon's 182. Pick salmon for healthy fats, tuna for lean protein on a budget.

Which has more protein, salmon or tuna?

Salmon has more per 100g, 25.4g against canned tuna's 19.4g. Tuna still wins per calorie, packing its protein into 86 calories where salmon needs 182. A 3 oz serving of canned tuna in water provides about 16.5g of protein for 73 calories.

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, especially varieties packed with skin and bones, and adds calcium. Canned tuna in water is leaner and cheaper at 87 calories per 3 oz; the same portion packed in oil jumps to 158 calories. Choose based on whether healthy fats or fewer calories matter more to you.

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.

Is salmon or tuna better for weight loss?

Tuna gives you more food for fewer calories: 86 per 100g against 182 for salmon. Salmon returns more protein, 25.4g against 19.4g, and its fats add satiety, so it still works in a deficit with smaller portions.

Which is better for bodybuilding, salmon or tuna?

Cutting bodybuilders lean on tuna because a 3 oz serving supplies about 21g of protein for 87 calories at low cost. Salmon earns its place too, adding 8.1g of fat per 100g along with vitamin D and omega-3s that support recovery, which suits bulking or maintenance phases.

Salmon

Tuna

All Comparisons

Salmon vs Tuna

It's a Tie!

Both foods have similar nutritional profiles

Compare salmon and tuna calories, protein, omega-3s, and nutrition. See which fish is healthier and fits your diet.

Verdict (USDA data)

Per 100g (USDA data), Salmon has 208 calories vs Tuna's 86. Salmon has more protein (25.4g vs 19.4g); Tuna has less fat (0.96g vs 8.1g). Pick Salmon for more protein, Tuna for less fat.

Sources: Salmon (FDC 171998) · Tuna (FDC 173709)