Discover the nutritional benefits, protein power, and heart-healthy fats of salmon and tuna to optimize energy, weight, and wellness.
The dilemma between salmon and tuna divides opinions among nutritionists and health enthusiasts. In balanced diets, they often share the spotlight, but beneath their similar appearance lie nuances that lead to different results for the body.
Choosing one over the other isn’t just about taste; it also depends on whether your goal is weight loss, boosting energy, or protecting cardiovascular health. According to the U.S. Department of Agriculture (USDA), 100 grams of Atlantic salmon provide 197 calories, 20 grams of protein, and 13 grams of fat.
The same amount of bluefin tuna contains 144 calories, 23 grams of protein, and only 5 grams of fat. Both are carbohydrate-free, making them a pure source of protein and nutrients. The difference lies in proportion: salmon is fattier, while tuna is leaner.
Behind the salmon’s orange color hides one of the richest natural sources of fatty acids, especially omega-3s. According to the National Institutes of Health (NIH), these compounds are essential for heart and brain function, as well as for forming cell membranes and producing energy.
Dietitian Jordan Hill, cited by Prevention, explains that salmon provides types of omega-3 that the body can use immediately, making it an ally against inflammation and a shield for the cardiovascular system.
Added to this are its vitamin D content, which strengthens bones and immunity, and selenium, a key mineral for hormonal balance. Beyond its nutritional value, experts warn that how it’s prepared can make a difference.
Steaming, baking, or grilling helps preserve its properties, while excess oils or salt can reduce its benefits. Moderation, they say, is the key to keeping salmon’s health promise.
If salmon stands out for its healthy fats, tuna shines for its ability to satisfy with fewer calories. Its firm texture and strong flavor make it a versatile option for those seeking a light diet without sacrificing protein.
A serving of this fish can cover up to 66% of the daily selenium requirement, a mineral that helps regulate thyroid function and boosts the immune system.
A review published in Frontiers in Endocrinology suggests selenium may even slow the progression of diseases like Hashimoto’s thyroiditis. However, nutritionists caution about an important factor: mercury content.
The risk varies by species, so it is recommended to choose canned light tuna, which contains much lower levels of the metal than white or yellowfin tuna. Pregnant and breastfeeding women should limit consumption to avoid neurological complications in the baby’s development, according to the Centers for Disease Control and Prevention (CDC).
Beyond the differences, both fish share an essential virtue: their high protein content helps maintain satiety longer, reducing appetite between meals. A study published in Obesity Science & Practice found that high-protein diets promote fat loss and weight management.
Salmon, thanks to its omega-3s, can also stimulate metabolism and provide sustained energy, while tuna allows for a calorie deficit without sacrificing muscle. That’s why experts agree that alternating both in the weekly diet is the smartest strategy.
Including salmon and tuna two to three times a week, as recommended by international guidelines, can strengthen the heart, improve energy, and balance weight. The choice isn’t about which is better, but how they are combined. In that variety lies the true formula for well-being—a blend of science, mindful eating, and the pleasure of enjoying good food.
