Tuna vs Salmon: Which Fish Is Healthier for You?

When it comes to incorporating seafood into your diet, tuna and salmon consistently rank among the top choices in American households. Both fish offer impressive nutritional profiles, but they differ significantly in taste, texture, fat content, and health benefits.

Understanding the differences between these two popular fish can help you make informed decisions about which one best suits your dietary goals and preferences. Whether you’re seeking to boost your protein intake, increase healthy fats, or simply enjoy delicious seafood, this comprehensive comparison will guide you through everything you need to know.

Understanding the Basics: Tuna and Salmon

Both tuna and salmon belong to a category of fish known for their darker flesh, firmer texture, and more pronounced flavors compared to white fish varieties like cod or halibut. However, their similarities mostly end there, as each fish offers distinct characteristics that set them apart.

What Makes Tuna Unique

Tuna is a large, powerful fish found in oceans worldwide. Its muscular flesh ranges from light pink to deep red, depending on the species. This distinctive coloring comes from myoglobin, a protein that stores oxygen in muscle tissue—the same protein that gives beef its red color.

Popular tuna varieties include:

• Albacore (White Tuna): Lighter in color with a milder flavor, commonly used in premium canned tuna
• Yellowfin (Ahi): Medium-sized with darker red flesh, popular for sushi and searing
• Skipjack: Smaller variety typically found in canned light tuna
• Bluefin: Highly prized for sushi, though concerns about sustainability exist

What Makes Salmon Special

Salmon’s flesh displays beautiful hues ranging from pale pink to deep orange-red. This vibrant coloring results from their diet of krill and small crustaceans rich in astaxanthin, a powerful antioxidant carotenoid. Unlike tuna’s myoglobin, astaxanthin remains stable when heated, keeping salmon’s color vibrant even after cooking.

Common salmon varieties include:

• Chinook (King Salmon): Richest and fattiest variety with deep orange flesh
• Sockeye (Red Salmon): Bright red flesh with robust flavor
• Coho (Silver Salmon): Medium oil content with delicate flavor
• Atlantic Salmon: Primarily farm-raised with consistent availability

Nutritional Comparison: Breaking Down the Numbers

The nutritional profiles of tuna and salmon differ substantially, primarily due to their fat content. Here’s a detailed comparison based on 3-ounce (85-gram) raw portions:

Calorie and Macronutrient Content

Tuna (Yellowfin):

• Calories: 93
• Protein: 21 grams
• Fat: Less than 1 gram
• Carbohydrates: 0 grams

Wild Salmon (Coho):

• Calories: 124
• Protein: 18 grams
• Fat: 5 grams
• Carbohydrates: 0 grams

Farmed Salmon (Atlantic):

• Calories: 177
• Protein: 17 grams
• Fat: 11 grams
• Carbohydrates: 0 grams

Vitamin and Mineral Profile

Both fish provide excellent sources of essential vitamins and minerals, though in different amounts:

Vitamin D: Salmon significantly outperforms tuna, providing 38-47% of the Daily Value (DV) per serving compared to tuna’s 7%. This fat-soluble vitamin is crucial for bone health, immune function, and mood regulation.

Vitamin B12: Both fish excel in this department, with salmon providing 113-146% of the DV and tuna offering 75%. B12 is essential for nerve function and red blood cell formation.

Niacin (Vitamin B3): Tuna takes the lead with 98% of the DV, while salmon provides 38-46%. Niacin supports energy metabolism and DNA repair.

Selenium: Tuna is exceptionally rich in selenium at 140% of the DV, compared to salmon’s 37-56%. This antioxidant mineral supports thyroid function and immune health.

Omega-3 Fatty Acids: Salmon dominates this category with 1,120-2,130 mg per serving, while tuna contains only about 91 mg. These essential fats are vital for heart and brain health.

Health Benefits: What Each Fish Offers

Salmon’s Health Advantages

Heart Health Protection: Salmon’s high omega-3 content makes it exceptional for cardiovascular health. These fatty acids help reduce inflammation, lower triglyceride levels, and increase HDL (good) cholesterol. Research shows that regular consumption of fatty fish like salmon may reduce the risk of heart disease, stroke, and irregular heartbeats.

Brain Function Support: The DHA and EPA omega-3s found abundantly in salmon are critical components of brain cell membranes. Studies suggest these fats may help maintain cognitive function, support mental health, and potentially reduce the risk of age-related cognitive decline.

Vitamin D Benefits: As one of the few natural food sources of vitamin D, salmon helps address a common nutritional deficiency. Adequate vitamin D intake supports bone density, immune system function, and may play a role in mood regulation.

Anti-Inflammatory Properties: The combination of omega-3s and astaxanthin in salmon provides powerful anti-inflammatory effects, potentially benefiting conditions like arthritis and inflammatory bowel disease.

Tuna’s Health Advantages

Weight Management Support: With its high protein content and minimal fat, tuna is excellent for those watching their calorie intake. Protein increases satiety, helping you feel full longer and potentially reducing overall calorie consumption.

Muscle Building and Maintenance: Tuna’s impressive protein content makes it ideal for athletes and anyone looking to build or maintain muscle mass. A single serving provides nearly half of the daily protein needs for most adults.

Selenium Powerhouse: Tuna’s exceptional selenium content supports antioxidant defense systems, thyroid hormone metabolism, and DNA synthesis. This mineral also plays a role in reproductive health.

Low-Fat Protein Source: For individuals following low-fat diets or managing certain health conditions that require fat restriction, tuna provides high-quality protein without significant fat content.

Mercury Content: An Important Consideration

Mercury contamination is a legitimate concern when consuming fish, particularly for pregnant women, nursing mothers, and young children. Mercury accumulates in fish through their diet, with larger, longer-lived fish generally containing higher levels.

Understanding Mercury Levels

Tuna, being a larger predatory fish, tends to accumulate more mercury than salmon. The amount varies by species:

• Albacore (White) Tuna: Contains higher mercury levels than light tuna
• Yellowfin and Skipjack Tuna: Generally lower in mercury but still higher than salmon
• Salmon: Typically contains low mercury levels due to its smaller size and shorter lifespan

Safe Consumption Guidelines

The FDA and EPA provide the following recommendations for mercury-conscious consumers:

• Pregnant women and children should limit albacore tuna to one 4-ounce serving per week
• Light tuna can be consumed 2-3 times per week
• Salmon is considered a “best choice” fish and can be eaten 2-3 times per week
• Adults who aren’t pregnant can safely consume tuna more frequently, though moderation is still advisable

Culinary Uses and Cooking Methods

Preparing and Cooking Tuna

Fresh tuna steaks offer versatility in the kitchen, though special care is needed to prevent dryness:

Searing: The most popular method, creating a caramelized crust while keeping the interior rare to medium-rare. Season simply with salt, pepper, and a light oil coating.

Grilling: High heat and short cooking time work best. Brush with oil to prevent sticking and grill 2-3 minutes per side for medium-rare.

Raw Preparations: Sushi-grade tuna is perfect for sashimi, poke bowls, or tartare. Ensure you purchase from reputable sources that handle fish properly.

Canned Tuna: Extremely versatile for sandwiches, salads, casseroles, and pasta dishes. Choose water-packed versions for fewer calories or oil-packed for richer flavor.

Preparing and Cooking Salmon

Salmon’s higher fat content makes it more forgiving during cooking:

Baking/Roasting: Cook at 375-400°F for 12-15 minutes, depending on thickness. The fish is done when it flakes easily with a fork.

Pan-Searing: Achieve crispy skin by starting skin-side down in a hot pan. Cook 4-5 minutes per side for a 1-inch fillet.

Grilling: Use medium-high heat and cook skin-side down first. The fish naturally releases when ready to flip.

Poaching: Gentle cooking in flavored liquid produces exceptionally moist salmon, perfect for salads or cold dishes.

Canned Salmon: Great for salmon patties, salads, or pasta. The bones in canned salmon are soft and edible, providing extra calcium.

Sustainability and Environmental Considerations

Making environmentally responsible seafood choices helps protect ocean ecosystems for future generations.

Tuna Sustainability

Tuna populations face various levels of concern depending on the species and fishing methods. Pole-and-line or troll-caught tuna is generally more sustainable than fish caught with purse seines or longlines. Look for certifications from organizations like the Marine Stewardship Council (MSC) when purchasing tuna.

Salmon Sustainability

Wild-caught Alaskan salmon is well-managed and considered highly sustainable. Farm-raised salmon’s environmental impact varies by location and farming practices. Look for certifications from the Aquaculture Stewardship Council (ASC) or Best Aquaculture Practices (BAP) when buying farmed salmon.

Cost Comparison and Accessibility

Both fish are widely available, but pricing can vary significantly:

Fresh Tuna: Generally more expensive, especially sushi-grade varieties. Prices range from $15-40 per pound depending on quality and variety.

Fresh Salmon: More consistently priced, typically $10-25 per pound. Farm-raised Atlantic salmon is usually less expensive than wild varieties.

Canned Options: Both are affordable in canned form, with prices ranging from $1-5 per can. This makes them excellent budget-friendly protein sources.

Which Should You Choose?

The best choice between tuna and salmon depends on your individual health goals, dietary needs, and personal preferences:

Choose Salmon If You:

• Want to increase omega-3 fatty acid intake for heart health
• Need more vitamin D in your diet
• Prefer a moister, fattier fish
• Are pregnant or feeding young children
• Want consistent, year-round availability

Choose Tuna If You:

• Are following a low-fat or low-calorie diet
• Want maximum protein with minimal calories
• Prefer a meatier texture and milder flavor
• Need more selenium in your diet
• Enjoy raw fish preparations like sushi

The Best Approach: Variety

Nutrition experts generally recommend eating a variety of seafood rather than relying on just one type. Alternating between tuna and salmon allows you to enjoy the benefits of both while minimizing potential risks from mercury exposure.

The American Heart Association recommends eating fish, particularly fatty fish, at least twice per week. This could mean one serving of salmon and one serving of tuna, giving you the omega-3 benefits from salmon and the lean protein from tuna.

Tips for Selection and Storage

Buying Fresh Fish

Whether choosing tuna or salmon, look for these quality indicators:

• Fresh, ocean-like smell (not fishy or ammonia-like)
• Firm, spring-back texture when pressed
• Moist appearance without dried edges
• Bright, vibrant color appropriate to the species
• Clear eyes (for whole fish)

Proper Storage

Fresh fish should be used within 1-2 days of purchase. Store in the coldest part of your refrigerator, ideally on ice. For longer storage, freeze fish in airtight packaging for up to 3 months.

Canned tuna and salmon can be stored in a cool, dry place for years, making them excellent pantry staples for quick, nutritious meals.

Conclusion

Both tuna and salmon deserve their place in a healthy diet. Salmon stands out for its exceptional omega-3 fatty acid content and vitamin D levels, making it particularly beneficial for heart health, brain function, and overall wellness. Tuna excels as a lean protein source that’s low in calories and high in selenium, perfect for those managing their weight or following low-fat diets.

The mercury content in tuna warrants caution, especially for pregnant women and children, but moderate consumption poses little risk for most adults. Salmon’s lower mercury levels make it a safer choice for more frequent consumption.

Rather than choosing one over the other exclusively, incorporating both fish into your diet provides the widest range of nutritional benefits. Whether fresh, frozen, or canned, both tuna and salmon offer convenient, delicious ways to meet your seafood intake goals and support your overall health.

Remember to choose sustainably sourced options when possible, and always store and prepare fish properly to ensure both safety and optimal flavor. With their impressive nutritional profiles and culinary versatility, both tuna and salmon can be valuable additions to any healthy eating plan.

Sources:

• U.S. Food and Drug Administration – Advice About Eating Fish
• American Heart Association – Fish and Omega-3 Fatty Acids
• USDA FoodData Central – Nutritional Database
• National Institutes of Health – Omega-3 Fatty Acids
• Environmental Protection Agency – Fish Consumption Advisories
• National Institutes of Health – Vitamin D Fact Sheet