Salmon and tuna are two of the most popular fish in the American diet. Both are rich in protein, omega-3 fatty acids, vitamins, and minerals. But when it comes to nutritional value and health benefits, is salmon or tuna better for you?
Nutrition Profile
Salmon and tuna have some key nutritional differences
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Protein Tuna has more protein per serving than salmon. A 3 oz serving of tuna contains about 21g of protein, while salmon has 17-18g per 3 oz serving.
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Fat: Salmon contains more fat, with 5-11g per serving compared to less than 1g in tuna. However, most of salmon’s fat comes from heart-healthy omega-3s.
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Omega-3s: Salmon has over 5 times more omega-3 fatty acids than tuna. Wild salmon has about 1,120mg per serving, while tuna has 91mg.
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Vitamin D: Salmon is much higher in vitamin D, with 307-375IU per serving versus just 59IU in tuna.
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Selenium: Tuna provides more selenium, with 77mcg per serving compared to 20-31mcg in salmon.
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Cholesterol: Tuna is lower in cholesterol, with 13mg per serving versus 38-47mg in salmon.
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Calories: Tuna has fewer calories, with only 93 calories in 3 oz compared to 124-177 calories in salmon.
So while tuna is lower in fat and calories, salmon has more omega-3s and vitamin D.
Health Benefits
Salmon Health Benefits
Salmon’s stellar nutritional profile translates into some great health perks:
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Salmon’s high vitamin D content supports bone health, immune function, mood, and brain health. Many people don’t get enough vitamin D.
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The abundant omega-3s in salmon provide heart health benefits by reducing inflammation, lowering triglycerides, and raising HDL (good) cholesterol.
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Salmon may also reduce risk factors for cancer, depression, Alzheimer’s disease, and other conditions thanks to its omega-3s and vitamin D.
Tuna Health Benefits
Tuna also offers health advantages:
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Tuna is very high in protein but low in fat and calories, making it great for building muscle and managing weight.
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Tuna’s high selenium content provides antioxidant effects that may lower cancer risk and support thyroid health.
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The niacin in tuna helps regulate cholesterol levels and boost nervous system function.
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Vitamin B12 in tuna keeps red blood cells and nerves healthy.
Mercury Levels
Mercury builds up in the flesh of fish as larger fish eat smaller contaminated fish. Tuna tends to accumulate more mercury than salmon because tuna live longer and eat more fish.
The EPA recommends mercury stay under 0.3 ppm, but tuna often exceeds this. Pregnant women and children should limit tuna intake to 6-12 oz per week due to mercury concerns. Salmon has lower mercury levels and can be eaten more liberally.
Is Salmon or Tuna Better For You?
For heart health: Salmon is better due to its anti-inflammatory omega-3s that benefit heart health.
For weight loss: Tuna is better because it’s lower in calories and fat.
For vitamin D: Salmon provides much more vitamin D than tuna.
For thyroid function: Tuna’s high selenium content benefits the thyroid.
For protein: Tuna has more protein per serving.
For mercury: Salmon contains less mercury than tuna.
Both salmon and tuna are extremely healthy fish options. Salmon may have a slight edge nutritionally thanks to its abundance of omega-3s and vitamin D. However, tuna is lower in calories and fat.
For the best of both worlds, eat a variety of fish and alternate between salmon and tuna. This allows you to gain benefits of both while limiting potential mercury exposure. Pregnant women and children should eat more salmon than tuna due to mercury concerns.
Overall, both salmon and tuna are great additions to a balanced diet. Focus on eating the recommended two servings of fish per week, incorporating a mix of fatty fish like salmon and lower fat options like tuna. Varying your seafood choices will provide optimal nutrition.
Is salmon or tuna healthier?
Salmon and tuna are both very healthy options, the experts note, but the healthiest one will depend on your needs and goals.
Heart and brain health: Salmon
If you’re looking for a good source of protein with the added benefits of omega-3 fatty acids for heart and brain health, salmon is the winner, the experts note.
Sardines vs. Tuna vs. Salmon: Which Canned Fish Is Best?
FAQ
FAQ
Is salmon or tuna better for weight loss?
Calories and Fat: – Salmon: Higher in calories and fat due to its healthy fats, which are beneficial. – Tuna: Generally lower in calories and fat, making it a leaner option.
Which fish is best, salmon or tuna?
Tuna and salmon, both popular seafood choices, offer distinct nutritional benefits. While both are rich in protein and essential nutrients, salmon emerges as a superior choice for heart health due to its higher omega-3 fatty acid content.
Is canned tuna as healthy as fresh salmon?
While both are good sources of protein, tuna edges salmon out slightly with 21 grams of protein per 3-ounce portion as compared to just 17 grams for the same …Nov 29, 2023
What fish is healthier than salmon?
While salmon is a healthy fish, several options can be considered even healthier, particularly in terms of omega-3 content and mercury levels. Sardines, herring, and Pacific chub mackerel are often cited as top contenders due to their high omega-3 content and typically lower mercury levels compared to salmon.
Is canned salmon better than tuna?
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?
Is tuna healthier than salmon?
Wahi concluded, “As a result of its higher omega-3 content, cardiovascular benefits and lower mercury levels, salmon usually represents the healthier choice. However, for fewer calories and less fat, tuna is a terrific alternative.
Should you eat salmon or tuna?
If you’re working on adding more fish to your diet, both salmon and tuna are nutritious choices. Choose salmon when you want to boost your omega-3 and vitamin D intake, and tuna when you want more protein and fewer calories. Tuna and salmon are popular seafood choices, both renowned for their flavor and culinary uses.
Does salmon have more fat than tuna?
Since salmon contains higher omega-3 fatty acid levels, it tends to have a higher fat level. “Wild-caught salmon generally contains 170 calories and 10 grams of fat per 3-ounce meal. However, tuna is a lower-calorie option, with just under 120 calories and 1 gram of fat per 3-ounce meal,” added Wahi.
Does tuna have more protein than salmon?
As a leaner fish, tuna can offer a greater amount of protein around 24 grams per 3 ounces than salmon, which has approximately 22 grams per 3-ounce serving. Both fish, however, make significant improvements to immune and muscle recuperation, and the protein composition difference is minor.
What is the difference between salmon & tuna?
Wild salmon is a great source of protein that’s packed with healthy fats, vitamins and minerals. Salmon has a mild, buttery, and slightly sweet flavor, which is more tender and flakes easily, per the NOAA. Tuna includes several species of large saltwater fish that are commonly eaten around the world.