Does Tuna Have More Protein Than Salmon?

Salmon and tuna are both very nutrient-dense foods. They include a wealth of vitamins and minerals as well as a lot of protein.

Salmon has a moist texture and an oily flavor in large part because of its fat level, but tuna has a leaner meatiness due to its higher protein and lower fat content.

The following table contrasts the nutritious contents of raw 3-ounce (85g) servings of wild salmon, farmed salmon, and tuna:

Because salmon is a fattier fish than tuna, it has more calories. Though much of the fat is from beneficial omega-3s, don’t let that stop you from enjoying it (5, 6).

Additionally, salmon has more vitamin D per meal than tuna does. The fact that this nutrient isn’t naturally found in most foods causes some people to struggle to acquire enough of it (5, 6, 8).

On the other hand, tuna is the undisputed champion if you’re seeking for a food that’s high in protein and low in calories and fat (7).

Although they are both very nutritious, salmon is superior since it contains vitamin D and beneficial omega-3 fatty acids. If you’re seeking for more protein and less calories per serving, tuna is the winner.


Similar quantities of calories are found in salmon and tuna. However, tuna is higher in protein, while salmon is richer in fats, notably omega-3 fatty polyunsaturated fats. Salmon has a higher cholesterol content.

Due to its higher concentration of the vitamins B2, B5, B6, and folate, salmon has a better vitamin profile. However, tuna is a more favored source of nutrients like selenium, phosphorus, magnesium, and iron.

When eaten in moderation, salmon and tuna can both have a variety of positive effects on health.


Salmon would be defeated by a tuna in a race because of the superiority of its muscle. In comparison to salmon, which has 19.8g of protein per 100g, a small fillet contains 23.4g of protein. Undoubtedly, the open ocean provides greater protein for muscular growth. So when you’re spoilt for choice, there may be plenty of other fish in the sea, but tuna provides the highest protein.

Salmon: Muscle is made up of more than just protein. In fact, regardless of protein intake, a Texas A&M University study indicated that males with a moderate cholesterol intake had better muscle gains than those on a low-cholesterol diet. The researchers’ theory that cholesterol would help with muscle recovery is supported by the fact that salmon has 55 mg more cholesterol than tuna, which will tilt the scales in favor of the pink fish.

Which one should you select?

So even though they are both very nutrient-dense, salmon wins out because of its advantageous omega-3 fats and vitamin D content. If you’re searching for more protein and less calories per serving, though, tuna is a clear victor. The ideal option will rely on your preferences and health objectives. When you want to increase your intake of omega-3 fatty acids and vitamin D, choose salmon; when you want more protein and fewer calories, choose tuna.

Salmon vs. tuna: all the differences

The meat’s texture is the primary distinction between salmon and tuna. While tuna is dense and high in protein, salmon tends to be on the fatty side. Salmon is more expensive than tuna because its meat is more soft and delicate due to the higher fat content.

While tuna has more protein than salmon, salmon is healthier since it has more omega-3 fatty acids and vitamin D.

Even though tuna and salmon are two of the fish meats that are most frequently seen on the market, they have some key differences. First off, salmon and tuna are not related, and most salmons are far smaller than tuna. Salmon has an orange-pink color to its meat, but tuna has a dark pink color.

In order to assist you decide which is healthier for you, this article will discuss the distinctions between tuna and salmon, including their look, habitat, nutritional value, flavors, price points, and cuisines.

What makes salmon superior to tuna?

Salmon and tuna are both very nutrient-dense foods. Because salmon is high in Omega 3 fatty acids, it improves vision. Due to its high fat content, salmon has more calories than tuna. Additionally, salmon has more vitamin D per meal than tuna does. Salmon is also a large source of omega-3 fats when compared to tuna.

On the other side, tuna also provides a lot of health advantages. First off, it has a lot of protein, which is great for your skin, hair, and nails. Additionally, tuna protects against cardiac problems. Additionally, it strengthens your immune system and lowers your risk of becoming obese.

Who has the most protein-rich fish?

Of all the seafood on this list, fresh tuna contains the greatest protein per gram. Fresh tuna tops the list of fish that are readily available commercially and offers the greatest protein per weight (30.7g). This figure shows the protein content of a 100g serving of fresh tuna; the nutritional value of canned tuna may differ somewhat. Also wonderful, fresh tuna is frequently eaten raw in sushi or sashimi. Another good choice is canned tuna, which is inexpensive, practical, and high in protein (25.5g). In addition to being substantially more affordable, canned tuna has a very long shelf life, doesn’t need to be cooked, and can be used in a variety of dishes. The greatest protein is found in fresh tuna, but will the 5g of protein compensate for the logistical difficulty of learning how to perfectly sear a tuna steak? Vitamin D and other crucial elements like potassium, iron, and iodine are also abundant in tuna. The amount of mercury in tuna varies depending on the size of the species you are eating because they are such massive fish and are at the top of the aquatic food chain. This is a result of bioaccumulation, a process by which a pollutant gradually accumulates in an organism. The tuna’s lengthy lifespan and diet cause them to accumulate pollutants in higher concentrations than other frequently eaten fish in an ecosystem where all fish are exposed to varying degrees of these toxins. This high-protein fish should therefore only be consumed within the parameters set by regulatory bodies like the FDA and USDA for public health.

Which is better for losing weight, salmon or tuna?

Salmon and tuna are both excellent, healthful sources of protein. They are also very nutritious and low in cholesterol.

  • Choose tuna as your protein source of choice if you’re seeking to manage your weight.
  • Choose salmon if you want to increase your intake of omega-3s.
  • Salmon and tuna are both excellent options if you want to substitute seafood for red meat or fried chicken.

On the whole, variety is the flavor of life—and health. It will be easier to get all the nutrients your body and mind require if you eat a variety of fish, vegetables, and fruits.

Which is healthier, salmon or chicken?

The advantages of fish tend to be slightly higher than those of chicken, particularly when it comes to the Omega-3 level in it, even though they are both good sources of protein and add to your nutritious profile.

The healthiest tuna in a can?

Mercury is released into the atmosphere through pollution, where it gathers in lakes and oceans and then ends up in fish. While all fish contain trace quantities of mercury, larger species like tuna tend to accumulate more of it. As a result, the more tuna we consume, the more mercury may accumulate in our bodies as well.

Health professionals and scientists have long argued over how much or whether it is even healthy to eat canned tuna, especially for children and pregnant women. A developing brain can be harmed by excessive mercury.

The FDA and EPA continued to recommend eating fish, particularly canned tuna, at least twice a week as a rich source of protein, healthy fats, vitamins, and minerals in its guidelines published in January. (The united suggestions received harsh criticism and remain a contentious topic.)

According to the FDA and EPA, canned light tuna is the preferable option because it contains less mercury. White and yellowfin tuna in cans have greater mercury levels but are still safe to eat. Although bigeye tuna should never be eaten, canned tuna is never made from that species.

The federal recommendations also recommend eating a variety of fish rather than only canned tuna.

What draws bodybuilders to salmon?

Salmon wins the prize for being the best all-around food for muscle growth. It is packed with protein and omega-3 fatty acids, two essential nutrients for maintaining your energy levels and helping to grow and repair muscle tissue. Salmon can be prepared in a variety of ways. Important minerals like selenium, vitamin D, vitamin B12, niacin, and vitamin D are also abundant in salmon. The number of advantages salmon has for your health, including lower cholesterol and better memory, is endless. If fish wasn’t your thing—and some people aren’t—you could also choose grass-fed meat.

Does tuna make you gain weight?

Some people who are seeking to gain muscle growth, such as bodybuilders, make canned tuna a mainstay of their meals. This accessible, low-cost protein source is an easy way to add more protein to meals and snacks, but it won’t make you gain muscle and shouldn’t be your only source of protein. You must also perform exercises that build strength in order to gain muscle mass; simply eating more tuna won’t accomplish it.

What food has the most protein?

  • poultry breast One of the most popular high-protein foods is chicken.
  • poultry breast Turkey is a protein source with little fat.
  • hen whites.
  • frozen fish
  • Shrimp.
  • Tuna.
  • Halibut.
  • Tilapia

The most protein-rich cheese is what?

Parmesan – 35.1 g Remember that despite being the cheese with the highest protein content, you wouldn’t consume as much parmesan as you could, for example, Edam or Halloumi. Parmesan has 35.1g of protein, 0.0g of carbohydrates, and 28.8g of fat in 100g.

What meat has the most protein?

Protein, fat, and water make up meat. Typically, a meat cut with more fat will have less protein. Meat with less fat typically has more protein. Lower fat and lower protein content can be found in meat that has been brined and heavily hydrated.

Are you trying to maximize your resources? You might be shocked to learn that among all varieties of meat, chicken breast contains the greatest protein.

Impressively, it has 30.9g of protein per 100g (3.5 ounces). However, avoid purchasing chicken that has been pumped full of water.

How often should tuna be consumed?

Even though tuna is highly nutrient-dense and full of protein, good fats, and vitamins, it shouldn’t be ingested every day.

Adults should consume 3-5 ounces (85-140 grams) of fish twice a week to receive adequate omega-3 fatty acids and other healthy nutrients, according to the FDA (10).

However, studies suggest that routinely consuming fish with a mercury content more than 0.3 ppm may raise blood mercury levels and cause health problems. Most tuna species weigh more than this (1, 11).

As a result, most adults should consume tuna in moderation and think about going with another fish that has a low mercury content.

When purchasing tuna, choose skipjack or canned light kinds over albacore or bigeye because they do not contain as much mercury.

As part of the suggested 2-3 servings of fish per week, you can eat skipjack and canned light tuna along with other low-mercury species including cod, crab, salmon, and scallops (10).

Eat albacore or yellowfin tuna no more frequently than once a week. Avoid bigeye tuna as much as you can (10).

You can consume skipjack and canned light tuna as parts of a balanced diet because they contain relatively little mercury. Bigeye, yellowfin, and albacore tuna should be consumed in moderation or avoided due to their high mercury content.

What are the top 5 sources of protein?

  • Kangaroo, beef, lamb, veal, and other lean meats.
  • Birds of the bush, include chicken, turkey, duck, emu, and duck.
  • prawns, crab, lobster, mussels, oysters, scallops, clams, and fish are all examples of seafood.
  • eggs.
  • dairy items, such as milk, cheese, and yoghurt (particularly Greek yoghurt) (especially cottage cheese)