Is salmon or tuna healthy? There are 2 major differences in nutrition, nutritionists say

Salmon and tuna are both delicious sources of nutrient-dense protein. Some of the most popular seafood in the United States, salmon and tuna are versatile and provide amazing benefits.

Eating fish can help support a healthy heart, brain, immune system and more. That’s why the Dietary Guidelines for Americans recommends that adults eat at least eight ounces of fish (or two to three ounces) per week.

Whether grilled or broiled, eaten raw as sushi, or canned, salmon and tuna are great additions to any meal. But which one is healthy? Nutritionists compare the nutrition and benefits of salmon versus tuna and discuss which is healthier.

Salmon nutritional profile

Salmon refers to a wide variety of fatty fish that generally fall into two categories, Pacific and Atlantic.

Pacific salmon are commonly caught and include sockeye, coho, pink, chum and king (Chinook) species. All Atlantic salmon sold in the US is farmed, according to the National Oceanic and Atmospheric Administration.

“From a nutritional standpoint, (Atlantic and Pacific) salmon are pretty similar,” Caroline Susie, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, tells TODAY.com. But wild-caught salmon is higher in protein and omega-3 fatty acids, while Atlantic salmon is higher in fat and calories, says registered dietitian Frances Largeman-Roth.

According to the United States Department of Agriculture, one serving (3 ounces) of fresh sockeye salmon, one of the most popular species in the US, cooked in dry heat (as in halika), contains approximately:

• 155 calories
• 22 grams of protein
• 6 grams of fat
• 3.8 micrograms vitamin B-12 (158% daily value)
• 14 micrograms of vitamin D (71% of the daily value)
• 8.6 milligrams of niacin (54% of the daily value)

Wild salmon is a good source of protein with healthy fats, vitamins and minerals. Salmon has a mild, buttery, and slightly sweet flavor, is more tender and flies easily, according to NOAA.

Tuna nutrition information

Tuna includes many types of large saltwater fish that are eaten around the world. These include skipjack, albacore, yellowfin, bluefin and bigeye tuna.

The nutrition and mercury content of tuna will vary depending on the species. “There are so many different types and the fats are also different,” says Largeman-Roth.

One of the most popular types of tuna is the yellowfin or ahi, which is soft and considered sustainable by NOAA and is usually sold fresh or canned. According to the USDA, one serving (3 ounces) of fresh yellowfin tuna, cooked in dry heat, contains about:

• 110 calories
• 25 grams of protein
• 0.5 grams of fat
• 92 micrograms of selenium (167% of the daily value)
• 18 milligrams of niacin (112% of the daily value)
• 0.9 milligrams of vitamin B-6 (53% of the daily value)

Tuna is high in protein, low in calories, and packed with nutrients. Tuna has a firm texture and meaty flavor, according to NOAA.

Salmon vs. have proper nutrition

Salmon and tuna are both nutritious sources of protein that can be part of a healthy diet. Although both offer benefits, there are some important differences.

Omega-3 fatty acids

“The biggest difference between salmon and tuna is the fat content. According to Susie, the salmon will be high in fat.” Salmon’s high fat content means it also has more calories than tuna, Largeman-Roth adds.

Salmon oil is mostly healthy unsaturated fats, including omega-3 fatty acids. “Omega-3 fats have been linked to a number of marine benefits,” says Susie. These include supporting heart health, brain health and eye health, as well as promoting healthy aging and preventing cognitive decline, Susie adds.

Wild salmon is rich in two essential omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DPA). Omega-3s are essential nutrients, says Largeman-Roth, meaning the body doesn’t produce enough of them and we need to get them from food.

Sockeye salmon packs about 1.5 grams of omega-3 fatty acids per serving, while yellowfin tuna has about 0.1 grams of omega-3s, says Largeman-Roth. Adults should aim for 1.1-1.6 grams of omega-3 per day, according to the National Institutes of Health.

When it comes to healthy fats, “salmon takes the cake,” notes Susie.

Protein

Although both fish are excellent sources of protein, tuna tends to have more protein than salmon, Largeman-Roth notes.

Protein is important for building and repairing muscles and helping with satiety, or feeling fuller for longer, says Susie. Salmon and tuna are both complete proteins, according to the Cleveland Clinic, meaning they contain all nine amino acids the body needs.

The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day – so for an adult weighing 150 kilograms, for example, 54 grams of protein per day .

Yellowfin tuna provides 25 grams of protein per three ounces, while wild salmon has 22 grams. According to Susie, tuna is a “protein superstar” that’s also low in calories and fat.

So if you’re looking for a lean source of protein, tuna is your best bet, experts note.

Energy

Both salmon and tuna are rich in vitamins, minerals and antioxidants that the body needs. However, each fish provides a different amount of these important nutrients.

“The big difference is the vitamin D it contains,” says Susie. Vitamin D helps the body absorb calcium to support healthy bones and teeth, muscle function, the immune system and more.

Largeman-Roth says wild sockeye fish is high in vitamin D, providing 14 micrograms (71% of the daily value) while tuna provides 2 micrograms. Salmon is also a source. is a source of vitamin B12, which is essential for DNA synthesis and helps keep nerves and blood cells healthy, according to the NIH.

However, tuna is unique in its selenium and niacin, says Susie. Selenium is a powerful antioxidant that plays many roles in the body, says Susie, including protecting cells from free radical damage and maintaining thyroid health.

Tuna is full of niacin (vitamin B3), which helps the body convert food into energy, improve blood flow and lower cholesterol, according to the NIH. Tuna is also rich in vitamin B6, which is important for metabolism and immune function.

Mercury

Almost all fish contain traces of mercury, which they absorb from the water and fish they eat, according to the US Food and Drug Administration. For most people, exposure to mercury from seafood is not a health concern, TODAY.com previously reported.

However, at high levels, mercury can be toxic to adults and can harm an unborn baby or the development of a young child. The amount of mercury exposure depends on the amount and type of fish eaten, according to the Environmental Protection Agency.

Salmon is low in mercury and is considered a “best choice” by the FDA, which means it should be eaten two to three times a week.

Tuna is generally high in mercury, says Susie, but it depends on the species. Susie adds: Yellowfin and albacore tuna are considered “good choices” by the FDA, meaning they should be limited to once a week, says Susie. Canned tuna is also on the FDA’s “best choice” list, while bigeye tuna should be avoided.

People who are pregnant or breastfeeding and young children should avoid eating fish with high mercury content and choose low mercury fish from the “best choices” list, according to the FDA.

Is salmon or tuna healthy?

Salmon and tuna are both healthy choices, experts note, but which one is healthy will depend on your needs and goals.

Heart and brain health: Salmon

If you’re looking for a good source of protein with the added benefits of omega-3 fatty acids for heart and brain health, salmon is the winner, experts note.

More protein, fewer calories: Tuna

However, if you want to get more protein for less calories and fat, tuna may be a better choice. Tuna’s high protein content can help stave off hunger pangs and help with weight management, but both fish are good choices for weight loss, says Susie.

If you are concerned about mercury, choose salmon, or tuna that is low in mercury (such as canned tuna, according to the FDA).

Eat both!

Good news? You don’t have to choose just one, and experts recommend varying the types of fish you eat to get the most nutrients and benefits. “Knowing that many of us don’t get enough of the recommended seafood intake, I want you to have both,” says Susie.

Canned tuna versus salmon

Canned fish is cheap and stable. Fortunately, salmon and tuna have the same nutrients and benefits as their younger counterparts, TODAY.com previously reported.

Susie says tuna and salmon are healthy and great for a quick protein meal. Canned salmon will still be high in healthy fats and tuna will be low in calories, but the exact amount will depend on how the fish is packaged.

When shopping, choose canned fish or extra virgin olive oil that is heart-healthy, low sodium, wild or safely caught, and sold at BPA-free cans.

Low-mercury types of canned tuna include smaller types of tuna, such as skipjack, or a combination of these, which may be sold as “light” or “chunk light” tuna.