Tuna and salmon are two of the most popular fish choices for health-conscious eaters, but they differ meaningfully in their nutritional profiles. Salmon is significantly higher in fat — particularly heart-healthy omega-3 fatty acids — while canned tuna is leaner and lower in calories, making it a popular choice for weight management. Both are excellent sources of high-quality protein and provide important micronutrients including B vitamins and selenium. The best choice depends on your goals: salmon edges ahead for omega-3 content and overall nutrient density, while tuna wins on calories and cost per gram of protein.
⚖️ Nutrition Comparison
| Nutrient | Tuna | Salmon |
|---|---|---|
| Calories | 196.3 kcal | 209.9 kcal |
| Total Fat | 0.9 g | 12 g |
| Saturated Fat | 0.3 g | 2 g |
| Cholesterol | 71 mg | 69.5 mg |
| Sodium | 68 mg | 104.2 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 44 g | 23 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Tuna or Salmon?
Tuna has 196.3 calories and Salmon has 209.9 calories per comparable serving. Salmon is the more calorie-dense of the two.
Which has more protein, Tuna or Salmon?
Tuna provides 44g of protein versus 23g in Salmon. Tuna is the higher-protein choice.
Which has less fat, Tuna or Salmon?
Tuna contains 0.9g of fat compared with 12g in Salmon. Tuna is the leaner option.
Which has less saturated fat, Tuna or Salmon?
Tuna has 0.3g of saturated fat and Salmon has 2g. Tuna is lower in saturated fat.
Which has more sodium, Tuna or Salmon?
Tuna contains 68mg of sodium versus 104.2mg in Salmon. Salmon is higher in sodium.
Do Tuna or Salmon contain fiber?
Neither Tuna nor Salmon is a meaningful source of dietary fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Tuna → Calories in Salmon →