Salmon vs Tuna
Salmon and tuna are two of the most popular fish, both excellent sources of lean protein. The main difference comes down to fat: salmon is an oily fish rich in omega-3, while tuna is leaner and lower in calories. Here is how they compare and when to choose each.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Salmon | Tuna |
|---|---|---|
| Calories | 208 kcal | 144 kcal |
| Protein | 20 g | 23 g |
| Carbs | 0 g | 0 g |
| Fat | 13 g | 5 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Omega-3 | 2.3 g | 0.9 g |
| Iron | 0.3 mg | 1 mg |
| Calcium | 9 mg | 8 mg |
| Potassium | 363 mg | 252 mg |
| Magnesium | 29 mg | 50 mg |
| Vitamin C | 0 mg | 0 mg |
| Zinc | 0.4 mg | 0.6 mg |
| Vitamin B12 | 3.2 mcg | 9.4 mcg |
The verdict
Tuna is leaner, higher in protein per calorie, and richer in vitamin B12, making it ideal when you want maximum protein for minimum calories. Salmon is higher in calories but delivers far more omega-3 fats, making it the better choice for heart and brain health. Neither is "better" overall; they simply suit different goals.
Choose salmon for omega-3 fats, heart and brain health, and a more satisfying, richer meal.
Choose tuna for the highest protein per calorie, weight loss, and a leaner, lighter option.
Frequently asked questions
Frequently asked questions
Is salmon or tuna healthier?
Both are very healthy. Salmon is richer in omega-3 fats, which support heart and brain health, while tuna is leaner and higher in protein per calorie. The healthier choice depends on your goal: salmon for omega-3, tuna for lean protein.
Which has more protein, salmon or tuna?
Tuna is slightly higher in protein and notably lower in calories, so it offers more protein per calorie. Salmon still provides plenty of protein, with the added benefit of omega-3 fats.
Which is better for weight loss?
Tuna is generally better for weight loss because it is leaner and lower in calories while staying very high in protein. Salmon is still a great choice but is more calorie-dense due to its healthy fats.
Is tinned tuna as good as fresh?
Tinned tuna in water is a convenient, affordable, high-protein option with similar protein to fresh. Fresh tuna and salmon offer more omega-3, and tinned salmon with bones adds extra calcium.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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