Salmon vs Tuna: Calories, Protein, and Fats Compared
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.
Nutritional Values: Illustrative Ranges (per 100g edible portion)
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.
What Influences the Differences
The nutritional profiles of salmon and tuna are not static. Several factors contribute to their varying calorie, protein, and fat content:
- Species: Different types of salmon (e.g., Atlantic, Sockeye, Pink) and tuna (e.g., Albacore, Skipjack, Yellowfin) have distinct fat compositions. Wild-caught salmon generally has a slightly different fat profile than farmed salmon due to their diets.
- Preparation Method: Raw fish will have different values than cooked fish, as cooking can affect moisture and nutrient density. For canned tuna, whether it's packed in water or oil drastically changes the fat and calorie content. Tuna packed in oil will be significantly higher in calories and total fat.
- Portion Size: While our table uses a 100g reference, real-world portions vary. A typical salmon fillet might be 150-200g, while a can of tuna is often 140-170g.
- Added Ingredients: When fish is part of a dish (like the "Lomi salmon" from the provided USDA data), other ingredients such as sauces, vegetables, or oils will heavily influence the final nutritional values.
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.
Example Log in BiteNote
Logging a fish dinner takes seconds. Snap a photo, speak, or just type it, and the numbers come back in the chat. There is nothing to install: you already have Telegram.
📸 → 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.
The whole exchange stays in the chat window, so a meal costs you a few seconds to log.
FAQ
Is salmon or tuna healthier?
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.
Which has more protein: salmon or tuna?
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.
What about mercury in tuna?
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.
How do I quickly log salmon or tuna in BiteNote?
Just send a photo of your meal to the BiteNote Telegram bot, or type "150g grilled salmon" or "can of tuna in water". We'll estimate the calories and macros for you.
Related
Sources
- USDA FoodData Central: Lomi salmon #2706850 (Note: This provided data is for a mixed dish and was not used for the illustrative comparison above. For a true comparison, specific FDC entries for plain salmon and tuna would be required.)
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