Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Tuna | Salmon | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 16.5g | 18.8g | 🐟 Salmon |
| Calories (per serving) | 73.1 | 175.1 | 🐟 Tuna |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 0.8g | 10.5g | 🐟 Tuna |
| Protein Density Score? | 22.6 | 10.7 | 🐟 Tuna |
| Serving Size | 3 oz canned tuna (85 g) | 3 oz cooked salmon (85 g) | — |
| Calories for 30g Protein | 133 | 279 | 🐟 Tuna |
How much for 30g protein?
Which Should You Choose?
🐟Choose Tuna if you want:
Tuna provides more protein per calorie with minimal fat.
Tuna's mild flavor works in more recipes-sandwiches, salads, melts.
🐟Choose Salmon if you want:
Salmon offers significantly more healthy fats and omega-3s.
Salmon has the lowest mercury levels among common canned fish.
Canned salmon with bones provides significant calcium.
Frequently Asked Questions
Canned salmon contains significantly more omega-3 fatty acids than canned tuna. It's the better choice for heart health.
Yes, pink salmon cans often include edible bones that contribute to calcium intake. They're soft and safe to eat.
Yes, but expect a stronger fish flavor and higher fat content. Salmon may also be more expensive.
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