Salmon and tuna are two of the most popular fish consumed globally, both recognized for their significant nutritional benefits. Each fish offers a different profile of fats, proteins, and vitamins, making the choice between them dependent on an individual’s specific health goals. A side-by-side comparison of their key components, from heart-healthy omega-3s to potential safety concerns, can help consumers determine which option best aligns with their dietary needs.
Omega-3 Fatty Acids and Heart Health
The primary nutritional advantage of eating fish comes from their content of long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These polyunsaturated fats support cardiovascular health by reducing triglycerides, lowering blood pressure, and decreasing the risk of heart attack and stroke. They also play a role in reducing systemic inflammation and supporting healthy brain function.
Salmon consistently contains a significantly higher concentration of these beneficial fats than tuna. A standard three-ounce serving often provides between 1,100 and 2,400 milligrams of combined EPA and DHA, easily meeting or exceeding the daily recommendations for most adults. The omega-3 content in farmed salmon can be even higher than wild salmon, though wild varieties remain an excellent source.
Tuna’s omega-3 levels vary widely depending on the species and preparation. A three-ounce serving of canned light tuna contains only 200 to 300 milligrams of EPA and DHA. Albacore tuna, which is fattier than light tuna, offers a more substantial amount, ranging from 500 to 900 milligrams per serving. While tuna contributes to omega-3 intake, it is not as potent a source as salmon.
Protein, Vitamins, and Calorie Density
Beyond healthy fats, both salmon and tuna are sources of lean protein and essential micronutrients, though their caloric profiles differ. Tuna, especially leaner varieties like yellowfin or canned light tuna, is generally higher in protein and lower in total fat than salmon. A three-ounce serving of yellowfin tuna contains around 21 grams of protein for under 100 calories, making it an excellent choice for a low-calorie, high-protein diet.
Salmon’s higher fat content translates into a higher calorie count but also a greater density of fat-soluble vitamins. Salmon is one of the few natural food sources of Vitamin D, often providing over 300 International Units (IU) per serving, significantly more than tuna. Both fish are superb sources of B vitamins, particularly Vitamin B12 and Niacin, which are crucial for energy metabolism and nerve function. Tuna often contains higher amounts of the mineral selenium, which acts as an antioxidant in the body.
Mercury Levels and Safe Consumption
A primary concern when consuming fish is exposure to methylmercury, a neurotoxin that accumulates in the food chain. Tuna, being a larger, longer-lived predatory fish, typically contains higher concentrations of mercury than salmon. Mercury levels vary dramatically between tuna types; larger species like Albacore (often labeled “white” tuna in cans) have higher levels than smaller, faster-growing Skipjack (usually labeled “light” tuna).
The Food and Drug Administration (FDA) advises vulnerable groups, such as pregnant women and young children, to limit consumption of higher-mercury fish to safeguard the developing nervous system. Salmon is consistently listed among the “Best Choices” because its mercury concentration is very low, making it safe to eat two to three times per week. Canned light tuna is also a “Best Choice,” but Albacore tuna is categorized as a “Good Choice,” and its consumption should be limited to one serving per week for sensitive populations. Salmon presents a much lower risk profile for mercury contamination, offering a safer option for frequent consumption.