Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Salmon | Tuna | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 18.8g | 16.5g | 🐟 Salmon |
| Calories (per serving) | 175.1 | 73.1 | 🐟 Tuna |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 10.5g | 0.8g | 🐟 Tuna |
| Protein Density Score? | 10.7 | 22.6 | 🐟 Tuna |
| Serving Size | 3 oz cooked salmon (85 g) | 3 oz canned tuna (85 g) | — |
| Calories for 30g Protein | 279 | 133 | 🐟 Tuna |
How much for 30g protein?
Which Should You Choose?
🐟Choose Salmon if you want:
Salmon has 3-4x more omega-3s than tuna, supporting heart and brain health.
Salmon has much lower mercury levels than tuna, especially albacore.
🐟Choose Tuna if you want:
Tuna delivers more protein with minimal fat and calories.
Canned tuna is significantly cheaper than fresh salmon.
Canned tuna requires no cooking and stores easily.
Frequently Asked Questions
Salmon has far higher omega-3 fatty acids, making it a better choice for heart-health benefits. The difference is significant.
Tuna provides more protein per calorie (22.4 vs 10.7 protein density). Salmon supplies additional healthy fats. Choose based on your macronutrient goals.
Variety is recommended. Incorporate both but limit high-mercury tuna species and ensure salmon is sustainably sourced. The FDA recommends limiting albacore tuna to 6oz per week.
Want More Details?
View full nutrition profiles with tips and recipes.