Salmon vs Tuna: Nutritional Comparison
Quick answer: Tuna has more protein (28g vs 20g per serving). Salmon is 76 kcal denser per serving, making tuna the easier fit in a calorie-controlled day. For grams of protein per calorie, salmon wins.
Nutritional Comparison (per serving)
| Nutrient | Salmon | Tuna |
|---|---|---|
| Calories | 208 kcal | 132 kcal |
| Protein | 20g | 28g |
| Carbs | 0g | 0g |
| Fat | 13g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 3.5 oz fillet) | 100g (about 3.5 oz, ~1 can drained) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Heart Health, Maintenance | Weight Loss, Muscle Gain, Budget Friendly |
Salmon
Salmon is a nutritional powerhouse packed with omega-3 fatty acids and high-quality protein. Its healthy fat content supports heart health, brain function, and muscle recovery.
Key Benefits
- Rich in omega-3 fatty acids
- High-quality complete protein
- Supports heart health
- Contains vitamin D
Best for: Muscle Gain, Heart Health, Maintenance
Tuna
Tuna is one of the highest protein-per-calorie foods available, making it a go-to for anyone cutting weight or building muscle on a budget.
Key Benefits
- Extremely high protein per calorie
- Virtually no fat or carbs
- Rich in omega-3s
- Convenient canned option
Best for: Weight Loss, Muscle Gain, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Tuna at 132 kcal per serving (saves you 76 kcal vs salmon).
- To hit a protein target: Tuna at 28g per serving.
- For protein per calorie: Salmon delivers 9.6g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is salmon or tuna better for weight loss?
Tuna fits a deficit more easily — 132 kcal per serving versus 208 kcal for salmon. That's 76 kcal you don't have to budget for. Both still work in a weight loss diet at smaller portions.
Which has more protein?
Tuna wins on protein with 28g per serving versus 20g for salmon. Per calorie, that's 21.2g protein/100 kcal vs 9.6g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
Track Your Nutrition with AI
Use your phone camera to snap a photo for instant macros, manually enter your meals, or search our food database. Fitnit gives you three easy ways to track nutrition.
Get Started Free