Is Salmon or Tuna Better For You? A Nutritional Breakdown

Head to your local supermarket and you’re guaranteed to find at least two seafood standards: tuna and salmon.

These seafood staples are tasty, easy to cook, and pretty good for you. You can buy them fresh, frozen, or in a can.

But have you ever wondered which one is healthier? Let’s dive into the tuna vs. salmon debate.

Salmon and tuna are both incredibly popular seafood choices. As nutrient-dense fish, they provide lean protein and heart-healthy omega-3 fatty acids. But is one healthier than the other?.

With so many options at the grocery store, it can be tricky deciding between canned tuna and salmon fillets To settle the tuna vs salmon debate, let’s dive into the nutrition facts, benefits, downsides, and culinary uses of each fish

Nutritional Profile: How Tuna and Salmon Compare

Both tuna and salmon provide high-quality protein with almost no carbs or fat. But there are some key differences:

Calories Salmon has about 174 calories in a 4 oz cooked serving, while tuna has 124 calories.
Protein: Tuna wins here with 28g of protein per serving, compared to 23g in salmon.
Fat: Salmon has 8. 4g of fat and tuna has just 0. 5g. The majority of salmon’s fat comes from heart-healthy omega-3s.
Mercury Tuna contains slightly higher mercury levels than salmon
Salmon has more than 12 mcg of vitamin D per serving, making it the clear winner. Tuna has only 1. 9mcg.
Omega-3s: Salmon packs a whopping 1,493-2,840mg of omega-3s, but tuna only has 121mg.

So tuna is lower in calories and fat, with more protein, while salmon provides more vitamin D and essential omega-3 fatty acids.

Benefits of Salmon

Salmon shines for its abundance of vitamin D and omega-3 content. Here are some of the top health perks:

Bone health: Vitamin D improves calcium absorption which keeps bones strong and reduces osteoporosis risk.
Immunity: This vitamin also boosts immune function and fights inflammation.
Heart health: Omega-3s lower blood triglycerides and raise HDL (good) cholesterol levels, reducing heart disease risk.
Brain function: Omega-3s support brain health and may improve mood and reduce depression.
Eye health: These fats keep eyes healthy and lower risks of macular degeneration.

Benefits of Tuna

Tuna may not have as many health superpowers as salmon, but it has some stellar nutritional attributes:

Weight management: With fewer calories and fat than salmon, tuna can help you manage your weight.
Muscle building: Tuna is high in protein which helps build and repair muscles.
Bone strength: The protein also preserves bone mass as you age.
Blood pressure: Potassium in tuna may help reduce hypertension.

Mercury Concerns

Fish absorb small amounts of mercury from water pollution. In general, larger predator fish accumulate more mercury.

Salmon is relatively low in mercury. But for tuna, mercury levels are a greater concern. Albacore (white) tuna has three times the mercury level of light tuna.

Here are the mercury guidelines for women who are pregnant, nursing, or may become pregnant:

Albacore tuna: 1 serving per week
Light tuna: 2 servings per week
Salmon: 2-3 servings per week

So tuna should be consumed in moderation, while salmon is safer for frequent consumption.

Is Salmon or Tuna Better For You?

Salmon contains more omega-3 fatty acids and vitamin D, delivering exceptional benefits for heart health, immunity, brain function, eyesight, and more.

Tuna is a better choice if your priority is lower calories, carbs, and fat. It’s one of the leanest protein sources.

For the average healthy adult without concerns about mercury exposure, both salmon and tuna can be part of a nutritious diet. Enjoy salmon several times per week to maximize omega-3 and vitamin D intake. And incorporate tuna in moderation for an extra hit of protein.

Alternating between the two is ideal to obtain the unique nutritional benefits of each fish. Salmon and tuna both provide high-quality protein, minerals, B vitamins, and cancer-fighting selenium.

So is tuna or salmon better? Incorporate both in your weekly meal plan for a well-rounded intake of seafood nutrition.

How To Enjoy Salmon and Tuna

Beyond the canned versions, there are so many tasty ways to eat salmon and tuna:

Salmon:

Broiled or baked with lemon and herbs
Smoked salmon on a bagel
Salmon burgers or salmon cakes
Salmon avocado sushi rolls
Salmon poke bowl with rice, veggies, and spicy mayo

Tuna:

Seared tuna steaks with ginger soy glaze or pesto crust
Tuna tataki appetizer with sesame seeds
Tuna salad sandwich with mayo, celery, and onion
Tuna lettuce wraps in romaine leaves
Tuna casserole with egg noodles and peas

With endless possibilities for preparing tuna and salmon, you can enjoy the unique flavor and texture of both fish. Mix up your meal routine by alternating between these two nutritious protein choices.

The Bottom Line

Tuna and salmon are both excellent sources of lean protein and important nutrients. But salmon contains more vitamin D and omega-3s, while tuna is lower in mercury.

For the best nutritional benefits, eat salmon several times per week, and limit tuna to 1-2 servings, avoiding albacore tuna if pregnant. Varying between these tasty, heart-healthy fish is the ideal approach for a balanced diet.

is salmon or tuna better for you

Tuna vs. salmon: At a glance

Both salmon and tuna are nutritious sources of lean protein. Protein-wise, tuna is the best, but salmon is the best because it has healthy fatty acids and a huge amount of vitamin D.

Seafood? Check. Protein? Check. But how do tuna and salmon perform in a head-to-head nutrition competition?

Tuna vs Salmon – Which One Wins

FAQ

Is salmon or tuna better for weight loss?

Comparing salmon and tuna, tuna is lower in calories than salmon. This is predominantly because salmon has around 13 times the fat content as tuna. In terms of caloric value, cooked salmon contains 37 kilojoules or nine calories of fat per gram, and 17 kilojoules or four calories per gram of protein and carbohydrates.

Is canned tuna or canned salmon better for you?

Canned salmon contains a bit more vitamin B12 and a whopping 14 times more vitamin D than canned tuna does. It also has over 1,500mg of healthy omega-3 fatty acids per 3-ounce portion, as compared to somewhere between 1,000 to 1,500mg for tuna, depending on the species (via Verywell Fit).

Is salmon or tuna safer?

Both salmon and tuna are nutritious choices for seafood lovers, but when it comes to overall health benefits, salmon is the better choice. It contains more omega-3 fatty acids and generally has lower mercury levels than tuna. However, certain types of tuna, such as albacore, can still be a healthy choice in moderation.

Is salmon better than tuna?

Salmon can benefit your health thanks to its high content of omega-3 fats and vitamin D. Tuna is lower in calories but also contains more mercury. Thus, pregnant women and children should limit the amount of tuna they eat. Is one better than the other? Both salmon and tuna are healthy choices.

Is tuna fish good for health?

1) Tuna is loaded with omega 3 and 6 fatty acids which help in reducing cholesterol. 2) Tuna is rich in potassium which is known to reduce blood pressure. Omega 3 fatty acids in combination with potassium bring an anti inflammatory effect and promotes heart health. 3) Tuna is rich in various vitamins and minerals like manganese, zinc, vit C and selenium which help in strengthening immune system. They help in reducing free radicals and protect the body from cancers. 4) Vit B that is present in tuna helps in strengthening bones. 5) It improves skin health as it is rich in vitamin B complex.

Is tuna healthier than tuna?

Salmon provides 17 times more folate (vitamin B9) and is a good source of vitamin C, unlike tuna. Then again, tuna is a better source of minerals such as magnesium, phosphorus, potassium, iron, selenium, and zinc. Tuna and salmon can have various beneficial effects on health when consumed in moderation. What’s Healthier, Tuna or Salmon?

Should you eat tuna or salmon?

The answer depends entirely on your health goals. Both tuna and salmon are good, healthy sources of protein. They’re also low in cholesterol and highly nutritious. If you’re trying to manage your weight, choose tuna for the low fat protein. If you want to boost your omega-3 intake, go for salmon.