Tuna vs. Salmon: Nutritional comparison for protein and calories

A nutritional comparison between tuna and salmon reveals that tuna is a superior choice for those seeking higher protein with fewer calories. According to data from the U.S. Food and Drug Administration (FDA), an 84-gram serving of cooked tuna contains approximately 130 calories and 26 grams of protein. In contrast, the same amount of Atlantic, Coho, Sockeye, or Chinook salmon contains 200 calories and 24 grams of protein, largely due to higher fat content.

However, salmon remains a highly nutritious option as it is richer in Vitamin D and omega-3 fatty acids. The nutritional profile varies by species; for instance, Pink or Keta salmon has a caloric profile closer to tuna, though tuna still provides more protein. Preparation methods also significantly impact nutritional value, with baked or boiled fish being lower in calories than fried or breaded versions.

When selecting tuna, mercury levels are a critical consideration. The FDA classifies canned light tuna (often Skipjack) as a ‘best choice,’ while Albacore and Yellowfin are considered ‘good choices.’ Bigeye tuna should be avoided due to high mercury levels. The American Heart Association recommends consuming fish at least twice a week.