Are you a seafood lover who enjoys the taste of both tuna and salmon?
Do you find yourself wondering if it’s safe to eat both in the same day?
With conflicting information about the risks and benefits of consuming these fish, it can be hard to know what to believe.
In this article, we’ll explore the facts about tuna and salmon, including their nutritional value, potential health risks, and recommended consumption limits.
So, if you’re curious about whether or not you can safely enjoy both tuna and salmon in the same day, read on to find out!
Can You Eat Tuna And Salmon In The Same Day?
The short answer is yes, you can safely eat both tuna and salmon in the same day.
Both of these fish are excellent sources of omega-3 fatty acids, which are essential for brain function and structural integrity. Eating them regularly can help reduce the risk of heart disease, stroke, and other health problems.
However, it’s important to be aware of the potential risks associated with consuming these fish. Tuna, in particular, has been linked to mercury poisoning due to its high levels of mercury.
According to experts, the risk of mercury poisoning from canned tuna is relatively low. You would need to eat at least three cans a day for about six months before it really became a concern. Pregnant women are advised to limit their consumption of tuna due to the potential risks to the developing fetus.
Salmon, on the other hand, is generally considered safe to eat in moderation. It’s a great source of protein and omega-3 fatty acids, and it’s low in mercury.
So, while it’s safe to eat both tuna and salmon in the same day, it’s important to be mindful of your overall consumption of seafood. The American Heart Association recommends consuming seafood twice per week, but it’s important to choose varieties that are low in mercury and other contaminants.
Nutritional Value Of Tuna And Salmon
When it comes to nutritional value, both tuna and salmon are excellent sources of lean protein. Tuna is a leaner fish, which means it contains less unhealthy saturated fat but also less of the healthy omega-3 fats. A 3-ounce serving of cooked skipjack tuna contains 110 calories, 24 grams of protein and trace amounts of fat, including 278 milligrams of omega-3 fats. On the other hand, salmon dishes up healthy fatty acids and an incredible vitamin D punch. A same-sized serving of cooked wild Atlantic salmon contains 160 calories, 22 grams of protein and 5 grams of fat, including 2 grams of saturated fat and 1,564 milligrams of omega-3 fats.
Both canned tuna and salmon are high in calories. For macronutrient ratios, canned tuna is heavier in protein, lighter in fat and similar to salmon for carbs. Canned tuna has a macronutrient ratio of 78:0:22 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Salmon is high in protein, omega-3 fatty acids and vitamin D content, making it a great source of cholesterol. Wild salmon is an important source of Omega-3, which are essential for brain function and structure. Tuna is also a good source of omega-3 fatty acids (300mg per serving) but the level of omega-3 in canned tuna is highly variable, since the type of manufacturing can destroy much of the omega-3 oils in the fish.
Tuna is a heavyweight in the protein department. A small 100g fillet will give you 23.4g of protein, compared to the salmon’s 19.8g. The open ocean is obviously better at grooming more muscle-building protein. However, protein isn’t the only ingredient of muscle. In fact, as a study by Texas A&M University found men with a moderate cholesterol intake had better muscle gains than those on a low-cholesterol diet, regardless of their protein intake. The researchers hypothesized that cholesterol may aid in muscle repair; and that’s where salmon’s 55mg of cholesterol overshadows tuna’s 44mg.
Both kinds of canned fish offer essential nutrients with identical health benefits as fresh fish. Canned salmon is loaded with key nutrients like omega-3 fatty acids, high-quality protein, and vitamins and minerals. Eating tuna offers similar benefits as canned salmon does since tuna also contains important healthy fats, high-quality protein, and important vitamins and minerals.
Potential Health Risks Of Consuming Tuna And Salmon
While both tuna and salmon are generally considered safe to eat in moderation, there are potential health risks associated with consuming them. Tuna, in particular, has been linked to mercury poisoning due to its high levels of mercury. Mercury is a toxic heavy metal that can accumulate in the flesh of fish as a result of industrial pollution.
Mercury poisoning can cause a range of symptoms, including itching or a pins-and-needles feeling in the toes and fingertips, muscle weakness, coordination, speech and hearing impairment, and reduced peripheral vision. High mercury levels in women who are pregnant may result in central nervous system disorders in their babies.
According to experts, the risk of mercury poisoning from canned tuna is relatively low. However, pregnant women are advised to limit their consumption of tuna due to the potential risks to the developing fetus. The Food and Drug Administration recommends that pregnant women consume no more than 6 ounces of canned albacore (white) tuna per week or no more than 12 ounces of canned light tuna per week.
Salmon, on the other hand, is generally considered safe to eat in moderation. It’s a great source of protein and omega-3 fatty acids, and it’s low in mercury. However, some salmon may contain high levels of a form of mercury called methylmercury that can be harmful to pregnant women, women of childbearing age, and children under six.
Methylmercury occurs naturally in the environment and can be released into the air as a result of volcanic activity or industrial pollution. Mercury compounds settle into sediments of lakes, rivers, and oceans, where bacteria convert the inorganic mercury compound to methylmercury. Fish absorb methylmercury from water as it passes over their gills and primarily absorb it from the prey they eat.
Recommended Consumption Limits For Tuna And Salmon
When it comes to consuming tuna, it’s important to pay attention to the type of tuna you’re eating. Canned albacore tuna, also known as white tuna, contains higher levels of mercury compared to canned light tuna. The US Food and Drug Administration recommends that adults limit their consumption of albacore tuna to one 4-ounce serving per week and refrain from consuming any other fish that week. On the other hand, adults can safely consume two to three 4-ounce servings of canned light tuna each week.
In terms of salmon consumption, it’s generally considered safe to eat in moderation. The American Heart Association recommends consuming two servings of fatty fish per week, including salmon. However, it’s important to choose salmon that is low in contaminants such as mercury and PCBs. Wild salmon is typically a better choice compared to farmed salmon, as farmed salmon may contain higher levels of contaminants due to their diet and living conditions.
It’s worth noting that pregnant women and children should exercise additional caution when consuming both tuna and salmon due to their sensitivity to the effects of mercury. MedicalNewsToday recommends that pregnant women limit their consumption of canned light tuna to one serving per week and avoid albacore tuna altogether. Children should also limit their consumption of these fish based on their age and weight.
Alternatives To Tuna And Salmon For A Balanced Seafood Diet
If you’re looking to switch up your seafood diet and try something other than tuna and salmon, there are plenty of alternatives that can provide similar nutritional benefits. Here are some options to consider:
1. Sardines – These small fish are packed with omega-3s, protein, and calcium. They’re also low in mercury and considered a sustainable choice.
2. Mackerel – Like sardines, mackerel is high in omega-3s and protein. It’s also a good source of vitamin D and selenium.
3. Trout – This freshwater fish is a great source of protein and omega-3s. It’s also low in mercury and a sustainable choice.
4. Anchovies – Another small fish that’s high in omega-3s, protein, and calcium. They’re also low in mercury and considered a sustainable choice.
5. Shrimp – While not as high in omega-3s as some other seafood options, shrimp is still a good source of protein and low in mercury. It’s also versatile and can be added to a variety of dishes.
6. Scallops – These shellfish are a good source of protein, vitamin B12, and magnesium. They’re also low in mercury.
7. Seaweed – For those who avoid seafood altogether, seaweed can be a great option. It’s high in iodine, which is important for thyroid function, and can be added to soups, salads, and other dishes.
When choosing seafood alternatives, it’s important to consider sustainability as well as nutritional value. Look for options that are low in mercury and other contaminants, and choose varieties that are sustainably sourced whenever possible.
