by Ashleigh Feltham Accredited Practising Dietitian and Accredited Nutritionist
Salmon vs Tuna — Which One Wins? Fans of both salmon and tuna often ask about which fish is best for their health. There are similarities and differences between salmon and tuna, so the answer is not a simple one. Both fish have benefits, but each variety has a different nutrient profile.
Both salmon and tuna are a complete source of protein, which means they both contain all of the essential amino acids that your body needs. Protein not only helps you to maintain lean muscle mass, but it also helps to keep you feeling fuller for longer after you eat. This can be a useful strategy to help you achieve and maintain healthy body weight.
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.
It’s important to consider the type of fats found in salmon. These fats are mostly essential omega-3 polyunsaturated fats, needed for the proper function of the body, and the brain. The omega-3 fats in salmon are also a heart-healthy choice over animal fats from other sources, such as beef steak.
Tuna contains more protein than salmon and ten times the amount of Niacin (B3). We need niacin to convert the food we eat into energy, and it plays an important role in repairing damaged deoxyribonucleic acid (DNA).
Salmon doesn’t lose out on B vitamins. It contains 12 times the amount of folate (B9) compared to tuna. Folate is necessary to make and repair DNA, and it’s essential for the formation of the neural tube of a growing foetus, making it a vital component of nutrition for expectant mothers.
Salmon that contains bones has three times the amount of calcium compared to tuna. Calcium is not only important for strong teeth and bones — calcium is also needed for normal muscle contraction. Salmon also has twice the amount of zinc as tuna. Zinc is an important mineral, essential for an optimal immune system and metabolism.
Salmon is a top dwelling fish; it doesn’t live as deep in the water as tuna. The lower dwelling tuna is therefore more exposed to mercury. But because canned tuna usually contains smaller varieties of tuna, they generally have a lower mercury content than older, freshly caught tuna. Yellowfin and skipjack varieties have the lowest mercury levels. Look for Marine Stewardship Council (MSC) certification for wild-caught, sustainable salmon.
The Food Standards of Australia and New Zealand recommend including a variety of seafood in your diet for optimal health and well-being. Include two to three serves of 100g of cooked weight salmon and tuna every week as a healthy lifestyle choice for a multitude of health benefits.
Take home message
Salmon vs Tuna — Which One Wins? Both tuna and salmon are nutrient-dense, lean meat choices to include in your diet two to three times a week. Choose the highest quality salmon and tuna you can find that has been ethically sourced for the good of your health, and for that of the planet.
Reference: Australian Food Composition Database.
FAQs
Tuna contains more protein than salmon and ten times the amount of Niacin (B3). We need niacin to convert the food we eat into energy, and it plays an important role in repairing damaged deoxyribonucleic acid (DNA). Salmon doesn't lose out on B vitamins. It contains 12 times the amount of folate (B9) compared to tuna.
What fish is better for you, tuna or salmon? ›
While they're both highly nutritious, salmon comes out ahead due to its healthy omega-3 fats and vitamin D. Meanwhile, tuna is the winner if you're instead looking for more protein and fewer calories per serving.
What has more mercury, tuna or salmon? ›
According to the Food and Drug Administration, salmon's average mercury concentration is 0.022 parts per million (ppm). Tuna has a higher average concentration of 0.144 ppm. Health experts recommend eating about 8 ounces of seafood per week. You could easily overdo it if your daily lunch is a good ol' can of tuna.
Is safcol salmon Australian? ›
The South Australian Fishermans Co-Operative Limited (S.A.F.C.O.L.) was founded in 1945 by a group of South Australian Fishermen to sell their catch; the first of its kind in Australia.
Is canned salmon safer to eat than canned tuna? ›
Salmon contains slightly more protein, calories, and healthy fats than tuna. Additionally, salmon has lower mercury levels and provides a significant amount of omega-3 fatty acids, making it a slightly healthier option overall than canned tuna.
What is the healthiest fish to eat? ›
7 Healthiest Fish to Eat, According to Experts
- Sardines. “Sardines are one of the healthiest fish to eat because they're very high in omega-3s,” says Gomer. ...
- Mackerel. Mackerel is a good source of omega-3 fatty acids, says Sauceda. ...
- Anchovies. ...
- Salmon. ...
- Herring. ...
- Trout. ...
- Tuna.
Takeaway. Certain types of tuna are high in mercury, which can have harmful effects on health in high amounts or in certain populations. For most healthy adults, it's recommended to consume at least 2 servings of fish per week, which can include tuna.
Is it okay to eat canned salmon every day? ›
Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!
Is eating too much salmon bad for you? ›
Eating large amounts of salmon and other fish could expose you to cancer-causing chemicals, or carcinogens. Fish get these chemicals by swimming in polluted water. Although both wild and farmed salmon carry this risk, the benefit-risk ratio for wild salmon is significantly greater.
Why can I eat tuna but not salmon? ›
The white muscle tissue of fish is especially high in parvalbumins – much higher than in red muscle tissues. This explains why fish species such as tuna, which have mostly red muscle` tissue, are often better tolerated by people who are allergic to fish. Parvalbumins are relatively heat stable.
It's the perfect choice for healthy and nutritious family meals. Our whole range uses the very finest and freshest tuna, with no artificial colours, flavours or preservatives.
Is safcol salmon healthy? ›
Salmon is an excellent source of protein and contains all the essential amino acids. Salmon is rich in minerals, vitamins A, D, B6 and B12 and also contains vitamin E, a powerful antioxidant, which may assist in lowering the risk of heart disease.
Does safcol salmon expire? ›
Safcol pouches are vacuum sealed and essentially have a shelf life of 2 years or more, as long as the pack is not damaged.
What is better for you, salmon or tuna? ›
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.
Can I eat tuna every day? ›
Canned tuna typically contains either albacore or skipjack tuna, and cans are usually marked as either “albacore” or “chunk light.” Albacore tuna typically has higher concentrations of mercury than chunk light tuna and should be eaten only once or twice a week. Chunk light tuna is safe to eat two or three times a week.
What is the safest canned fish to eat? ›
The most healthful choices on this list that are available canned include anchovies, Atlantic mackerel, clams, crab, oysters, sardines, shrimp, and trout. Canned seafood brands offer varying levels of testing to ensure lower mercury levels.
What's the healthiest tuna to eat? ›
The bottom line
Choosing pole-and-line-caught light skipjack tuna is your best choice for a low mercury and sustainable option. White albacore tuna is best if you're looking for more protein and omega-3 fats with every bite.
Why is tuna the healthiest fish? ›
Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
