NUTRITION COMPARISON
🐟 Salmon vs Tuna 🐡
Salmon vs Tuna: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
🐡 Best for each goal:
🔥 Weight loss: Tuna
💪 Muscle gain: Tuna
🥑 Keto: Salmon
Nutrition comparison per 100g
| Nutrient |
🐟 Salmon |
🐡 Tuna |
Winner |
| Calories (kcal) |
208 |
109 |
Tuna |
| Protein (g) |
20g |
25g |
Tuna |
| Carbs (g) |
0g |
0g |
Tie |
| Fat (g) |
13g |
1g |
Tuna |
| Fiber (g) |
0g |
0g |
Tie |
Visual comparison
Salmon
Tuna
Key differences
Salmon and tuna are both outstanding protein sources, but they serve different nutritional roles. Tuna is leaner with more protein per calorie — ideal for weight loss. Salmon has significantly more fat, but this fat is rich in omega-3 fatty acids (EPA and DHA) — among the most beneficial nutrients for cardiovascular and brain health.
Calories: Tuna is dramatically lower — 109 kcal vs 208 kcal per 100g. This makes tuna nearly twice as calorie-efficient as a protein source.
Omega-3: Salmon provides 2–4g of EPA+DHA omega-3 per 100g — one of the richest dietary sources. Tuna (canned in water) provides 0.2–0.5g. For omega-3 intake, salmon is far superior.
Vitamin D: Salmon provides approximately 570 IU of vitamin D per 100g — one of the few significant dietary sources. Tuna provides approximately 230 IU. Both contribute meaningfully to vitamin D intake.
Which should you choose?
🔥 Weight loss
Tuna wins — 109 kcal vs 208 kcal per 100g, with more protein (25g vs 20g). Canned tuna in water is one of the most calorie-efficient protein sources available.
💪 Muscle gain
Tuna has more protein per 100g and fewer calories, making it more efficient. However, salmon's omega-3s may support muscle recovery and reduce inflammation from training.
🥑 Keto
Salmon is better for keto — higher fat (13g/100g) helps meet fat macro targets without additional fat sources. Tuna works too but requires adding fat separately.
🫀 Heart health
Salmon wins clearly — 2–4g omega-3 EPA+DHA per 100g vs 0.2–0.5g in canned tuna. Regular salmon consumption is associated with significantly reduced cardiovascular risk.
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Frequently asked questions
Salmon vs tuna — which has more protein?
Tuna has more protein: 25g per 100g vs 20g for salmon. Tuna also has fewer calories (109 vs 208 kcal/100g), giving it a much better protein-to-calorie ratio for weight loss and muscle building.
Is salmon or tuna better for weight loss?
Tuna is better for weight loss — nearly half the calories of salmon (109 vs 208 kcal/100g) with more protein. Canned tuna in water is one of the most effective weight-loss foods available.
Does salmon have more omega-3 than tuna?
Yes — significantly more. Salmon provides 2–4g of EPA+DHA omega-3 per 100g. Canned tuna in water provides approximately 0.2–0.5g. For omega-3 supplementation through food, salmon is far superior.
Is canned tuna as healthy as fresh tuna?
Canned tuna (in water) retains most of the protein content of fresh tuna. However, the canning process reduces omega-3 content and some heat-sensitive vitamins. Canned tuna is still an excellent, affordable protein source.
How many times per week should I eat salmon?
Health authorities (NHS, WHO) recommend eating oily fish such as salmon 2 times per week to meet omega-3 requirements. Pregnant women are advised to limit to 2 portions per week due to mercury concerns.
Is tuna high in mercury?
Canned light tuna contains lower mercury (~0.13 ppm) than canned albacore/white tuna (~0.35 ppm) or fresh/frozen tuna. The FDA advises most adults can safely eat 2–3 servings of light canned tuna per week.
Salmon vs tuna for bodybuilding?
Both are excellent for bodybuilding. Tuna offers more protein per calorie (ideal for cutting). Salmon's omega-3s reduce training inflammation and may support muscle protein synthesis. Many athletes eat tuna daily and salmon 2× per week.
Which is more expensive — salmon or tuna?
Canned tuna is significantly cheaper than fresh salmon — approximately 4–8× less expensive per gram of protein, making tuna one of the most cost-effective protein sources available.
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