Salmon vs. Tuna: Which is Healthier? (2024)

April 26, 2023

Salmon and tuna are both delicious and nutritious seafood options, but when it comes to overall health benefits, which one is the better choice? Here's a breakdown of the nutritional differences between salmon and tuna.

Protein and Calories

Both salmon and tuna are excellent sources of protein, with a 3-ounce serving of cooked salmon containing around 22 grams of protein and a 3-ounce serving of canned tuna containing around 20 grams of protein. In terms of calories, canned tuna is slightly lower, with a 3-ounce serving containing around 100 calories, while cooked salmon contains around 155 calories.

Omega-3 Fatty Acids

Salmon is well known for being rich in omega-3 fatty acids, which are important for heart health and brain function. A 3-ounce serving of cooked salmon contains around 1.8 grams of omega-3s, while canned tuna contains around 0.3 grams. However, it's worth noting that certain types of tuna, such as albacore, can contain higher levels of omega-3s than other types, such as skipjack.

Mercury Content

One potential downside of consuming tuna is its potential mercury content. Mercury is a toxic metal that can accumulate in the body over time and cause health problems. While both salmon and tuna can contain some mercury, tuna generally contains higher levels. For this reason, pregnant women and young children are advised to limit their consumption of certain types of tuna.

Conclusion

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. As with any food, it's important to consider your individual dietary needs and consult with a healthcare professional if you have any concerns.

Share: