Salmon vs Tuna: Nutritional Comparison
Wondering whether to choose salmon or tuna? Here's a detailed nutritional comparison to help you decide.
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
Best for Your Goals
- Weight loss: Tuna (132 kcal)
- Muscle gain: Tuna (28g protein)
- Overall: Both are nutritious; variety is key
Frequently Asked Questions
Is salmon or tuna better for weight loss?
For weight loss, tuna is better at 132 cal per serving vs 208 cal. Both fit a weight loss diet with proper portions.
Which has more protein?
Tuna has more protein at 28g per serving, compared to 20g for salmon.
Can I eat both in the same meal?
Since both are protein sources, vary across meals for balance.
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