Salmon and tuna are two of the most popular fish choices, often debated for their nutritional profiles. Both are lean protein sources, but they differ significantly in fat content, particularly omega-3 fatty acids, and micronutrients. Understanding these differences can help you make informed choices for your diet.
For precise tracking, the specific type of salmon (wild, farmed, Atlantic, Sockeye) and tuna (skipjack, albacore, yellowfin, canned in oil or water) matters. The data presented below is illustrative, as the provided source data was for a mixed salmon dish and a dairy product, not plain salmon and tuna. For accurate logging, BiteNote relies on specific product data.
The following table provides illustrative ranges for common types of plain, cooked salmon and tuna, not derived from the provided data. These are general estimates to highlight typical differences.
| Nutrient (per 100g) | Salmon (e.g., Wild Atlantic, cooked) | Tuna (e.g., Light, canned in water, drained) | Confidence |
|---|---|---|---|
| Calories | 180–220 kcal | 100–130 kcal | Medium |
| Protein | 20–25 g | 23–28 g | Medium |
| Total Fat | 10–15 g | 1–3 g | Medium |
| Saturated Fat | 2–3 g | 0.5–1 g | Medium |
| Omega-3s (EPA+DHA) | 1.5–2.5 g | 0.2–0.5 g | Medium |
Note: These ranges are illustrative. Actual values vary significantly based on species, preparation, and whether tuna is packed in oil or water. The provided USDA data (FDC ID 2706850) is for "Lomi salmon," a mixed dish, and not representative of plain salmon.
The nutritional profiles of salmon and tuna are not static. Several factors contribute to their varying calorie, protein, and fat content:
Salmon is generally known for its higher fat content, particularly beneficial omega-3 fatty acids. Tuna, especially light tuna packed in water, is often praised for its very lean protein profile.
Logging your fish intake with BiteNote is straightforward. You can snap a photo, speak, or type.
📸 → BiteNote: "Grilled Atlantic salmon fillet, 180g" 📝 BiteNote: Logged 324–396 kcal (Protein: 36–45g, Fat: 18–27g). Confidence: medium.
📸 → BiteNote: "Can of light tuna in water, drained, 140g" 📝 BiteNote: Logged 140–182 kcal (Protein: 32–39g, Fat: 1–4g). Confidence: high.
We give you a range, not a fake-precise number. The food doesn't know either.
Both salmon and tuna are excellent choices. Salmon typically offers more omega-3 fatty acids, which are beneficial for heart and brain health. Tuna, especially light tuna in water, provides a very lean protein source with fewer calories and less fat. The "healthier" choice depends on your individual dietary goals and needs.
Both are high in protein. Per 100g, light canned tuna often has a slightly higher protein content than cooked salmon. However, typical serving sizes might make the total protein intake similar.
Tuna can contain mercury, with larger species like Albacore (white) tuna generally having higher levels than smaller Skipjack (light) tuna. Health organizations recommend limiting consumption of high-mercury fish, especially for pregnant women and young children. Salmon, generally, has lower mercury levels.
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