Both salmon and tuna are popular fish choices in the American diet, offering various health benefits. Here’s how they stack up nutritionally:
Nutritional Overview
Salmon:
- Types: Includes wild Pacific salmon (e.g., sockeye, coho) and farmed Atlantic salmon.
- Calories (3 oz): ~155
- Protein: ~22 grams
- Fat: ~6 grams (mostly healthy unsaturated fats)
- Omega-3 Fatty Acids: ~1.5 grams (EPA and DHA)
- Vitamins: High in Vitamin D (71% DV) and Vitamin B12 (158% DV).
- Mercury Level: Low; considered a “best choice” by the FDA.
Tuna:
- Types: Includes skipjack, albacore, yellowfin, bluefin, and bigeye.
- Calories (3 oz): ~110
- Protein: ~25 grams
- Fat: ~0.5 grams
- Omega-3 Fatty Acids: ~0.1 grams
- Vitamins: Rich in Selenium (167% DV), Niacin (112% DV), and Vitamin B6 (53% DV).
- Mercury Level: Generally higher; larger species have more mercury. Yellowfin and albacore are “good choices,” while bigeye should be avoided.
Health Benefits
Omega-3 Fatty Acids: Salmon is notably higher in omega-3s, which are essential for heart and brain health. Tuna has significantly lower omega-3 levels.
Protein Content: Tuna provides more protein per serving and is lower in calories and fat, making it a leaner choice for those looking to increase protein intake.
Vitamin Content: Salmon is superior in Vitamin D and B12, essential for bone health and nervous system function. Tuna excels in selenium and niacin, beneficial for energy metabolism and thyroid health.
Considerations
Mercury Exposure: Salmon is low in mercury, while tuna’s levels vary. Those concerned about mercury should opt for lower-mercury options like canned light tuna or stick to salmon.
Weight Management: For those focused on calorie intake, tuna is the preferable option due to its high protein and low fat.
Conclusion: Which is Healthier?
Both salmon and tuna have unique benefits:
Choose Salmon: For omega-3 benefits and vitamin content, especially if you’re focused on heart and brain health.
Choose Tuna: If you’re aiming for higher protein with fewer calories and fat.
Recommendation: Incorporate both fish into your diet for a balanced intake of nutrients. Consider canned options for convenience, ensuring they are packed in water or healthy oils to maintain nutritional value.
Related Topic:
What to Eat for Dinner Before a Workout
