Tuna vs. Salmon: How They Compare, According to Dietitians

Tuna and salmon are two of the most popular fish in the world, and for good reason. They're both delicious, versatile, and packed with nutrients. But how do they compare nutritionally? We asked two dietitians to weigh in.

Calories

* Tuna: 142 calories per 100 grams

* Salmon: 206 calories per 100 grams

Tuna is the leaner fish, with about 30% fewer calories than salmon. This makes it a good choice for people who are watching their weight.

Protein

* Tuna: 23 grams of protein per 100 grams

* Salmon: 19 grams of protein per 100 grams

Both tuna and salmon are good sources of protein, but tuna has a slight edge. This makes it a good choice for people who are looking to build muscle or repair tissue.

Omega-3 fatty acids

* Tuna: 1,200 mg of omega-3 fatty acids per 100 grams

* Salmon: 2,200 mg of omega-3 fatty acids per 100 grams

Salmon is the clear winner when it comes to omega-3 fatty acids. These essential fatty acids are important for heart health, brain development, and immune function.

Other nutrients

In addition to calories, protein, and omega-3 fatty acids, tuna and salmon also provide a number of other important nutrients, including:

* Vitamin B12: Both tuna and salmon are good sources of vitamin B12, which is essential for energy production and red blood cell formation.

* Selenium: Tuna and salmon are both good sources of selenium, which is an antioxidant that helps protect cells from damage.

* Potassium: Tuna is a good source of potassium, which is an important mineral for regulating blood pressure.

So, which fish is better for you?

Ultimately, the best fish for you is the one that you enjoy eating the most. If you're looking for a leaner fish, go for tuna. If you're looking for a fish that's higher in omega-3 fatty acids, go for salmon. And if you're looking for a fish that's a good source of a variety of nutrients, either tuna or salmon is a good choice.

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