Salmon and tuna are both nutritious and delicious sources of protein. Salmon and tuna, some of the most widely eaten seafood in the United States, are versatile and have great benefits.
Eating fish can support health, including your heart, brain, and immune system. That’s why, Dietary guidelines for Americans It is recommended that adults consume at least 8 ounces (or 2 to 3 servings) of fish per week.
Salmon and tuna are great additions to any meal, whether roasted or grilled, eaten raw in sushi, or canned. But which is healthier? A nutritionist compares the nutritional content and benefits of salmon and tuna and discusses which is healthier.
Salmon nutritional overview
Salmon refers to several types of fatty fish that generally fall into two categories: Pacific and Atlantic.
Pacific salmon are mostly wild-caught and include the sockeye, coho, pink, chum, and king (Chinook) varieties. All Atlantic salmon sold in the United States is farmed. National Oceanic and Atmospheric Administration.
“From a nutritional standpoint,[Atlantic and Pacific salmon]are pretty similar,” Caroline Susie, registered dietitian and spokesperson for the Academy of Dietetics and Dietetics, tells TODAY.com. But wild-caught salmon is slightly higher in protein and omega-3 fatty acids, while Atlantic salmon is higher in fat and calories, says registered dietitian Frances Largeman-Ross.
According to the U.S. Department of Agriculture, one serving (3 ounces) of fresh vegetables is wild sockeye salmonone of the most popular varieties in the United States, is cooked with dry heat (such as roasting) and contains:
- 155 calories
- 22 grams of protein
- 6 grams of fat
- 3.8 micrograms of vitamin B-12 (158% of your daily intake)
- 14 micrograms of vitamin D (71% of your daily vitamin D intake)
- 8.6 milligrams Niacin (54% of daily value)
Wild salmon is an excellent source of protein, rich in healthy fats, vitamins, and minerals. Salmon has a mild, buttery flavor with a hint of sweetness, making it more tender and easier to flake. According to NOAA.
Nutritional overview of tuna
Tuna includes several species of large saltwater fish that are commonly eaten around the world. These include skipjack, albacore, yellowfin, bluefin, and bigeye tuna.
The nutrition and mercury content of tuna varies depending on the species. “There are so many different types and different fat contents,” Largeman-Ross says.
One of the most popular types of tuna is yellowfin or yellowfin tuna. These are low in fat and considered sustainable. by NOAA It is commonly sold raw as a steak or canned. According to the USDA, 1 serving (3 oz.) of fresh yellowfin tunaCooked with dry heat and includes:
- 110 calories
- 25 grams of protein
- fat 0.5g
- Selenium 92 micrograms (167% of daily intake)
- Niacin 18 milligrams (112% of your daily intake)
- Vitamin B-6 0.9 mg (53% of daily intake)
Tuna is high in protein, low in calories, and rich in nutrients. Tuna has a firm texture and meaty flavor, According to NOAA.
Salmon and tuna nutrition
Salmon and tuna are both nutritious sources of protein and can be part of a healthy diet. Both have their benefits, but there are some important differences.
omega 3 fatty acids
“The biggest difference between salmon and tuna is their fat content. Salmon’s higher fat content also means it has more calories than tuna,” Largeman-Ross added.
The fat in salmon is mostly healthy unsaturated fats, including omega-3 fatty acids. “Omega-3 fats have a lot of benefits,” says Susie. These include supporting heart health, brain health, and eye health, as well as promoting healthy aging and preventing cognitive decline.
Wild salmon is rich in two major omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DPA). According to Largeman-Ross, omega-3s are essential nutrients, which means our bodies don’t produce enough of them, so we need to get them from our food.
Sockeye salmon contains about 1.5 grams of omega-3 fatty acids per serving, while yellowfin tuna contains about 0.1 grams of omega-3 fatty acids, Largeman-Ross said. Adults should aim to consume 1.1 to 1.6 grams of omega-3 per day, as prescribed. National Institutes of Health.
When it comes to healthy fats, “salmon is the best,” says Susie.
protein
Although both fish are good sources of protein, Largeman-Ross points out that tuna tends to have more protein than salmon.
Protein is essential for building and repairing muscle, and helps you feel full and full for longer, says Susie. Salmon and tuna are both complete proteins; According to the Cleveland ClinicThis means that it contains all nine amino acids that the body needs.
The recommended dietary intake of protein is 0.8 grams per kilogram of body weight daily. This means that a 150-pound adult would consume about 54 grams of protein per day.
Yellowfin tuna contains about 25 grams of protein per 3 ounce serving, while wild salmon contains about 22 grams of protein. According to Susie, tuna is a “protein superstar” that is low in calories and fat.
So if you’re looking for a leaner protein source, experts say tuna is your best bet.
nutrients
Salmon and tuna are both rich in vitamins, minerals, and antioxidants that your body needs. However, each fish provides different amounts of these important nutrients.
“The main difference is the vitamin D content,” says Susie. Vitamin D helps your body absorb calcium, which supports healthy bones and teeth, muscle function, the immune system, and more.
According to Largeman-Ross, wild sockeye salmon is high in vitamin D, containing 14 micrograms per serving (71% of your daily value), while tuna only contains 2 micrograms. Not yet. Salmon is also a good source of vitamin B12. Vitamin B12 is essential for DNA synthesis and helps maintain the health of nerves and blood cells. NIH (National Institutes of Health).
But tuna stands out for its selenium and niacin content, says Susie. According to Susie, selenium is a powerful antioxidant that plays many roles in the body, including protecting cells from free radical damage and maintaining thyroid health.
Tuna is rich in niacin (vitamin B3), which helps the body convert food into energy, improve blood circulation, and lower cholesterol levels. According to the NIH. Tuna is also rich in vitamin B6, which is important for metabolism and immune function.
mercury
Almost all fish contain trace amounts of mercury, which they absorb from the mercury and the fish they eat. By the U.S. Food and Drug Administration. For most people, exposure to mercury from seafood is not a health concern, TODAY.com previously reported.
However, elevated levels of mercury can be toxic to adults and harm the development of fetuses and young children. The degree of mercury exposure depends on the amount and type of fish eaten. environmental protection agency.
Salmon is low in mercury, so “Best Choice” by FDAThat means you need to eat it 2-3 times a week.
Susie says tuna is generally high in mercury, but it varies by species. “The larger the tuna, the higher the mercury content,” Susie added. Yellowfin and albacore tuna are considered “good choices” by the FDA, which means they should be limited to no more than once a week, Susie says. Canned light tuna is also on the FDA’s “best choices” list, but bigeye tuna should be avoided.
According to the FDA, people who are pregnant or breastfeeding, and young children should avoid eating fish high in mercury and choose fish low in mercury that are on the “Best Choices” list.
Which is healthier: salmon or tuna?
Experts note that salmon and tuna are both very healthy options, but which one is healthiest depends on your needs and goals.
Heart and Brain Health: Salmon
If you’re looking for a good source of protein with heart- and brain-healthy omega-3 fatty acids, experts say salmon is your best bet.
More protein, fewer calories: tuna
However, if you’re looking to cut down on calories and fat and get more protein, tuna may be a better choice. Susie says both fish are good options for weight loss, although tuna’s high protein content may curb hunger and help with weight management.
If you are concerned about mercury, try salmon or tuna with a low mercury content (canned light tuna, According to the FDA).
Eat them both!
The good news? You don’t have to choose one. Experts recommend varying the types of fish you eat to get the most nutrients and benefits. “We know that the majority of us don’t meet the recommended intake of seafood, so we encourage you to eat both,” says Susie.
Canned tuna vs salmon
Canned fish is more affordable and shelf-stable. Fortunately, canned salmon and tuna contain nearly the same nutrients and benefits as fresh canned food, TODAY.com previously reported.
Susie says canned tuna and canned salmon are both healthy and perfect for an easy protein-packed meal. Canned salmon contains more healthy fats and tuna is lower in calories, but the exact amount depends on what the fish is stuffed with.
When shopping, choose canned fish that is low in sodium, wild-caught or safely caught, sold in BPA-free cans, and packed in water or heart-healthy extra virgin olive oil.
Canned tuna with low mercury content may contain small tuna species, such as bonito, or a mixture of these, and may be sold as “light” or “chunk light” tuna.
