Fresh salmon fillet on ice. Dark slate background. Top view.
Salmon Vs. Tuna: Which Should Be Your High-Protein Pick?
By Andra Picincu
Fish consumption has several health benefits, and tuna and salmon are two varieties that are particularly rich in nutrients such as fat and protein. While they’re both great for you, understanding their individual nutritional profile may help you decide which of them is better for a high-protein meal.
Per 3.5 ounces, wild salmon delivers 20 grams of protein, and farmed Atlantic salmon delivers 22 grams of protein, with wild salmon providing a higher amount of fat and omega-3s than tuna. Alternatively, 3.5 ounces of raw tuna provides 23 grams of protein, and canned tuna provides 26 grams of protein, with canned tuna delivering a higher amount of fat and a lower amount of omega-3s than farmed.
Salmon also boasts higher doses of healthy fats as well as higher cholesterol than tuna, although this isn’t a health concern in itself, per cardiologist Steven Nissen. Meanwhile, tuna has less calcium, potassium, folate, and vitamin D than salmon, but raw tuna has a higher amount of iron, zinc, vitamin A, and vitamin B12 than both salmon and canned tuna.
Both salmon and tuna can be part of a balanced diet, but salmon is slightly more nutritious and poses fewer risks than tuna, per dietitian Lauren Manaker, MS, RDN, LD, CLEC, who clarified that some types of tuna like albacore and yellowfin have high levels of harmful methylmercury. The FDA recommends no more than two servings of salmon and canned light tuna per week.