Salmon vs Tuna: nutrition compared
Per 100 g, salmon has 206 calories and 22 g of protein; tuna has 86 calories and 19 g of protein. Per 100 g, salmon has more vitamin D, thiamin and vitamin B6, and tuna has more selenium, niacin and iron.
Salmon: 4 oz of cooked salmon (113 g)
- Calories
- 233
- Protein
- 25 g
- Carbs
- 0 g
- Fat
- 14 g
Tuna: 3 oz of canned light tuna (85 g)
- Calories
- 73
- Protein
- 17 g
- Carbs
- 0 g
- Fat
- 0.8 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Salmon | Tuna |
|---|---|---|
| Calories | 206 | 86 |
| Protein | 22 g | 19 g |
| Carbs | 0 g | 0 g |
| Fat | 12 g | 1 g |
| Fiber | 0 g | 0 g |
| Potassium | 384 mg | 179 mg |
| Calcium | 15 mg | 17 mg |
| Iron | 0.3 mg | 1.6 mg |
| Magnesium | 30 mg | 23 mg |
| Zinc | 0.4 mg | 0.7 mg |
| Phosphorus | 252 mg | 139 mg |
| Vitamin C | 3.7 mg | 0 mg |
| Vitamin A | 69 mcg | 17 mcg |
| Vitamin D | 13 mcg | 1.2 mcg |
| Vitamin E | 1.1 mg | 0.3 mg |
| Vitamin K | 0.1 mcg | 0.2 mcg |
| Thiamin (B1) | 0.3 mg | 0 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 8 mg | 10 mg |
| Vitamin B6 | 0.6 mg | 0.3 mg |
| Folate | 34 mcg | 4 mcg |
| Vitamin B12 | 2.8 mcg | 2.5 mcg |
| Selenium | 41 mcg | 71 mcg |
| Copper | 49 mcg | 50 mcg |
| Manganese | 0 mg | 0 mg |
| Omega-3 | 2317 mg | 230 mg |
| Saturated fat | 2.4 g | 0.2 g |
| Sodium | 61 mg | 247 mg |
| Cholesterol | 63 mg | 36 mg |
| Total sugars | 0 g | 0 g |
Sources: USDA FoodData Central #175168, Fish, salmon, Atlantic, farmed, cooked, dry heat; #173709, Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program).
Questions
Which has fewer calories, salmon or tuna?
Tuna has fewer calories per 100 g: 206 for salmon and 86 for tuna. 4 oz of cooked salmon has 233 calories; 3 oz of canned light tuna has 73 calories.
Which has more protein, salmon or tuna?
Salmon has more protein per 100 g: 22 g for salmon and 19 g for tuna. 4 oz of cooked salmon has 25 g of protein; 3 oz of canned light tuna has 17 g of protein.
Which is healthier, salmon or tuna?
Per 100 g, salmon has more vitamin D, thiamin and vitamin B6, and tuna has more selenium, niacin and iron. Which fits better depends on what the rest of your day is short on.
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