Tuna and salmon are two of the most popular seafood choices among people, especially in the United States. Eating fish is good for the body, and hence both tuna and salmon can be good additions to your diet. 

If you want to know which of these fish between tuna and salmon is better for your body, read ahead to know all the differences between them.

Tuna vs. Salmon

In this article, we will compare tuna and salmon under different heads, like their nutritional value and more. Reading this will help you choose between the two in a better and easier way.

  • Culinary differences:


The color of the muscular tuna fish is a range between pink and dark red, which comes from the oxygen-storing protein named myoglobin.

The tuna fish also has a lot of varieties like the albacore, commonly referred to as white tuna (canned albacore), or the yellowfin tuna, which is widely used for sushi, and goes by the Hawaiin name ahi.

Raw tuna steaks are generally used in sushi or seasoned with olive oil, salt, pepper.

It is usually cooked medium-rare to retain its moisture, and overcooking is avoided.

Tuna And Salmon


Rich in colorful carotenoids called astaxanthin, salmon is generally pink to deep reddish-orange. Salmon is more oily and strongly flavored when compared to tuna. Salmon can be consumed raw or cooked to make it more tender and flakey.

Salmon can be cooked at higher temperatures, unlike tuna, since it contains more fat.

Canned salmon is widely used in salads or with breadcrumbs, or egg, or a pan-fried salmon patties.

  • Energy:

Let us compare tuna and salmon based on the energy they provide your body when consumed.


Tuna contains a single solitary energy-giving calorie per gram of weight, which is lesser in comparison to salmon.


Salmon is better when compared to tuna in terms of giving energy. In place of tuna’s 1 calorie per gram weight, salmon gives you 1.4 and enough of Vitamins B6and B12. 

Which one of the two is healthier: Tuna or Salmon? Let us compare the number of different types of nutrients present in both of these items to come to an answer to this question. 

Tuna And Salmon
  • Vitamins:

Atlantic salmon contains  25 percent of the DV of riboflavin in a serving versus 6 percent in tuna, 15 percent of the DV of thiamine versus 2 percent in skipjack tuna, and 6 percent of the DV of folate versus 2 percent in tuna. By contrast, a serving of skipjack tuna contains more niacin, with 80 percent of the DV versus 45 percent in a serving of Atlantic salmon. Both Atlantic salmon and skipjack tuna contain 40 percent of the DV for vitamin B-6. Overall, Atlantic salmon is more vitamin-rich than skipjack tuna.

  • Minerals:

Salmon is highly rich in phosphorus, magnesium, zinc, and iron. Tuna, on the other hand, contains more phosphorus and magnesium, along with iron, zinc as well as calcium. Therefore, if we compare based on mineral value, tuna is a better source of minerals than salmon.

  • Muscle and recovery-boosting benefits:

Tuna contains 27 times more mercury than salmon. However, salmon is greatly recommended for post-training meals, since it has 2,018 mg of omega-3s per 100g intake, whereas salmon has just 243 mg. They help reduce inflammation, which aids in the process of recovery post-training. 

Hence, salmon dominates tuna when it comes to muscle and recovery benefits.

  • Health impact:

Both tuna, as well as salmon, have an unexpected positive impact on our bodies. Studies even suggest that these foods help in the prevention of cancer.

However, if we have to pick one, tuna has better health impacts since it is extremely rich in protein which is beneficial for all parts of your body, especially your skin, hair, and your nails. Plus, it minimizes the chances of obesity, while also boosting your body’s immune system and keeping you away from heart diseases. 

Hence, you can see for yourself how tuna outnumbers salmon in this regard.

Which one should I go for? Tuna or salmon?

Without a doubt, both tuna and salmon are very healthy food choices, in fact, healthier than most foods. As recommended by the American Heart Association, you must consume seafood twice a week, and either of these foods is sufficient to help you accomplish that. 

Tuna And Salmon

If you ask us which of the two you should go for, we would tell you to ask that to yourself, perhaps. Your preference must be decided based on your taste preferences as well as your health goals. Salmon can be a better choice for you if you’re looking for something that can regulate your cholesterol and safeguard your heart. Salmon’s omega-3s fatty acids content can be great for your heart health.

On the other hand, tuna is a great source of protein. So, you can go for it if you want to add more protein to your diet without going up on that calorie scale. 

To conclude, both tuna and salmon are perfect food choices and are extremely nutritious as well.  If you do not have any particular taste preference between the two, you can also go for both of them, while alternating your intake. If you’re pregnant, you are advised to limit your tuna intake to 1-2 servings every week, because of its high mercury levels.

Also, both these foods are very conveniently available, so you would generally not face any difficulty in that regard as well. However, tuna is usually cheaper than salmon in most places of the world. So, if you’re looking to cut down on your expenses, this can also be one factor you could take into consideration for choosing between the two food items.

All in all, we root for you to stay healthy and always pick out foods that work well for your body, taking into consideration your eating habits, lifestyle, diseases, and every other thing. Understand your body and the minerals and nutrients it requires, and then wisely decide what to eat and what to exclude from your diet. 

We hope this article helps.