Salmon vs tuna
Salmon is rich in omega-3 and vitamin D; tuna is leaner with more protein per calorie.
per 100 g.
| Nutrient | Salmon (cooked) | Tuna (canned in water) |
|---|---|---|
| Calories | 206 kcal | 116 kcal |
| Protein | 22 g | 26 g |
| Fat | 12 g | 1 g |
| Omega-3 | 2.3 g | 0.3 g |
The verdict
Salmon is far richer in heart- and brain-healthy omega-3 fats and vitamin D. Tuna is leaner with slightly more protein per calorie — great for a low-fat protein hit. Salmon wins on healthy fats; tuna on lean protein. (Go easy on tuna frequency because of mercury.)
Knowing which is better is step one
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