Salmon vs Tuna: Nutrition Compared

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Salmon and tuna are two of the most consumed fish globally, and both are frequently cited as healthy food choices. But when you put them side by side nutritionally, they are quite different — and the right choice depends on what you are trying to achieve with your diet.

This is part of our Fish Nutrition Complete Guide. For comparisons with other fish, see Salmon vs Tilapia and Tuna vs Cod.

Calories: Tuna Wins for Weight Loss

Per 100g cooked serving, salmon contains approximately 208 calories while tuna contains around 144 calories. That is a meaningful difference of around 64 calories per 100g — significant if you are eating fish regularly as part of a calorie-controlled diet. Over a week of daily servings, choosing tuna over salmon saves roughly 450 calories.

The calorie difference is almost entirely attributable to fat content. Salmon is an oily fish with fat distributed throughout its flesh, while tuna — particularly skipjack and canned varieties — is a leaner fish. If minimising calorie intake is your primary goal, tuna has the edge.

Protein: Both Are Excellent, Tuna Slightly Higher

Both fish are outstanding protein sources. Tuna provides approximately 23g of protein per 100g, while salmon provides around 20g. The difference is small — both will comfortably contribute to daily protein targets — but tuna delivers more protein per calorie, making it more efficient from a pure protein-to-calorie standpoint.

For more on which fish leads on protein across all species, see our Fish with the Most Protein guide.

Fat and Omega-3s: Salmon Wins Clearly

This is where salmon pulls significantly ahead. Salmon contains approximately 13g of fat per 100g, the majority of which is unsaturated. More importantly, salmon is one of the richest dietary sources of omega-3 fatty acids, providing around 2,260mg of EPA and DHA per 100g serving. Tuna provides omega-3s too — around 270–1,700mg depending on the variety — but generally less than salmon.

Omega-3 fatty acids are associated with reduced risk of heart disease, improved brain function, reduced inflammation, and better joint health. If maximising omega-3 intake is a priority, salmon is the clear winner.

Vitamins and Minerals

Both fish are rich in B vitamins, particularly B12, which supports nerve function and energy metabolism. Salmon has a significant advantage in vitamin D — a nutrient that many people are deficient in — providing around 526 IU per 100g serving. Tuna contains some vitamin D but considerably less. Salmon also provides more potassium and selenium per serving.

Tuna has a slight edge in niacin (vitamin B3) and phosphorus. Overall, salmon provides a broader micronutrient profile per serving.

Which Should You Choose?

Choose tuna if: you are focused on weight loss, want maximum protein per calorie, or are watching your overall fat intake.

Choose salmon if: omega-3 intake, heart health, or vitamin D are priorities, or if you want a more nutritionally complete single food.

In practice, eating both regularly gives you the benefits of each. Tuna works well for quick high-protein meals — particularly canned tuna which is convenient and affordable. Salmon shines as a more substantial meal that delivers omega-3s and fat-soluble vitamins alongside its protein content. Use our Daily Calorie Needs Calculator to find your daily protein and calorie targets, and our Food Tracker to log your meals.

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