Salmon vs Tuna: Nutrition Comparison | Macros, Protein, Calories

Side-by-side nutrition comparison: Salmon vs Tuna. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.

Salmon vs Tuna: Complete Nutrition Comparison

Salmon (19.8g protein, 208 kcal/100g) vs Tuna (19.4g protein, 90 kcal/100g). Salmon wins on protein and Tuna is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.

At a Glance

Salmon and Tuna have nearly identical protein (19.8g vs 19.4g per 100g) — the difference is in their fat and calorie profiles.

Salmon vs Tuna — Nutrition per 100g

Nutrient	Salmon	Tuna	Difference	Winner
Calories	208 kcal	90 kcal	+131.1%	Salmon higher
Protein	19.8 g	19.4 g	+2.1%	Salmon higher
Carbohydrates	0 g	0 g	—	equal
Fat	13.4 g	0.8 g	+1575%	Salmon higher

Salmon vs Tuna: Key Differences

Salmon wins on protein (19.8g vs 19.4g per 100g — 2.1% more)

Tuna is leaner (0.8g fat vs 13.4g — 1575% less fat)

Tuna is lower calorie (90 kcal vs 208 kcal per 100g)

Tuna wins on protein efficiency (21.6g protein per 100 kcal)

Salmon vs Tuna: Decision Matrix

Salmon wins protein density, Tuna is lower calorie, and Tuna gives more protein per 100 kcal. Use the matrix to choose by goal instead of treating one food as universally better.

Salmon vs Tuna — Nutrient Density per Calorie

Metric	Salmon	Tuna	Better per calorie
Protein / 100 kcal	9.52 g	21.56 g	Tuna
Carbs / 100 kcal	0 g	0 g	equal
Fat / 100 kcal	6.44 g	0.89 g	Salmon

Salmon vs Tuna by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
Salmon	75g	156	14.9g	0g	10.1g
Tuna	75g	68	14.6g	0g	0.6g
Salmon	100g	208	19.8g	0g	13.4g
Tuna	100g	90	19.4g	0g	0.8g
Salmon	150g	312	29.7g	0g	20.1g
Tuna	150g	135	29.1g	0g	1.2g
Salmon	200g	416	39.6g	0g	26.8g
Tuna	200g	180	38.8g	0g	1.6g

How Much Salmon or Tuna to Hit Your Goal

Goal	Salmon needed	Tuna needed
30g protein	152g	155g
50g protein	253g	258g
500 kcal	240g	556g
20g fat	149g	2500g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
Salmon	listed source state	75g cooked from 100g raw	Raw and cooked weights can be related with the recorded yield factor.
Tuna	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.

Which Diet Does Each Food Fit?

Both Salmon and Tuna are keto-compatible (under 5g carbs/100g).

Both are gluten-free.

Salmon Benefit Signals

Omega-3 rich: Great fish choice when you want protein plus omega-3-oriented meal variety. Basis: Tagged as omega-3-rich and commonly used in heart-health eating patterns..
Mediterranean-style fit: Works well in Mediterranean-style meals when prepared without excess sodium. Basis: Meal contexts include omega-3 boost, heart health, and Mediterranean diet..

Salmon Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	20 g	50 g	40%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Salmon Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	heart health	May fit heart-health eating patterns as an omega-3-rich fish when prepared without excess sodium.	Fish provides protein and omega-3 fats when present in the source record.
avoidIf	allergy	Avoid if fish allergy applies unless a clinician has cleared it.	Fish is a common allergen category.

How to Substitute Salmon for Tuna (and Vice Versa)

To substitute Tuna for Salmon (same protein): Use 1.02× the weight. Example: replace 100g Salmon with 102g Tuna.

To substitute Salmon for Tuna (same protein): Use 0.98× the weight. Example: replace 100g Tuna with 98g Salmon. Note: Salmon has 208 kcal/100g vs Tuna's 90 kcal/100g — adjust total calories accordingly.

Both are in the Meat category, making them interchangeable in most recipes from a culinary standpoint.

Protein Quality Comparison

Protein quality scores (DIAAS) are not available for these foods in the current dataset. Both Salmon and Tuna are generally considered good protein sources in their categories.

Salmon vs Tuna — Frequently Asked Questions

Which has more protein: Salmon or Tuna? Salmon has more protein with 19.8g per 100g vs Tuna's 19.4g — 2.1% more per 100g.

Which is lower in calories: Salmon or Tuna? Tuna is lower in calories at 90 kcal vs 208 kcal per 100g.

Is Salmon better than Tuna for weight loss? For weight loss, Tuna has a better protein-to-calorie ratio (21.6g protein per 100 kcal vs 9.5g). It also has 90 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.

Is Salmon or Tuna better for muscle building? For muscle building, Salmon is the better choice with 19.8g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.

Which is better for keto: Salmon or Tuna? Both Salmon (0g carbs/100g) and Tuna (0g carbs/100g) are keto-compatible. Choose based on protein and fat needs.

Can I replace Salmon with Tuna in recipes? Salmon and Tuna are in the same food category and can be swapped for macro purposes. To match the protein in 100g Salmon, use 98g Tuna. Flavor and texture will differ.

How much Tuna equals 100g of Salmon in protein? To match the 19.8g of protein in 100g of Salmon, you need 102g of Tuna.

Which has more fat: Salmon or Tuna? Salmon has 13.4g fat per 100g; Tuna has 0.8g. Salmon has more fat.

What are the main differences between Salmon and Tuna? The main differences are in fat (12.6g/100g difference), calories (118 kcal/100g difference). Salmon: 19.8g protein, 13.4g fat, 208 kcal/100g. Tuna: 19.4g protein, 0.8g fat, 90 kcal/100g.

Which should I choose: Salmon or Tuna? The best choice depends on your goal. For protein: Salmon. For fewer calories: Tuna. Both are nutritious options.

When to Choose Salmon vs Tuna

Choose Salmon for: maximum protein per gram of food, cutting phases, high-protein meal prep.

Choose Tuna for: variety, lower calorie option.

Salmon vs Tuna: Which Should You Choose?

Salmon and Tuna are both nutritious foods with different macro profiles. Salmon provides 19.8g protein, 0g carbs, and 13.4g fat per 100g at 208 kcal. Tuna provides 19.4g protein, 0g carbs, and 0.8g fat at 90 kcal.

The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.

Salmon Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Salmon, Atlantic, raw (FDC ID: 175167), Tuna, canned in water (FDC ID: 171986).

Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Salmon vs Tuna: Nutrition Comparison | Macros, Protein, Calories

Side-by-side nutrition comparison: Salmon vs Tuna. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.

Select Food Source

Direction

Amount

Target

protein

19.8g

3.53 oz

Portion: 100gFood fit: 61/100

Serving reality: 3.53 oz, 0.4 cups, 0.59 pieces.

Best benefits

Omega-3 rich: Great fish choice when you want protein plus omega-3-oriented meal variety.

Mediterranean-style fit: Works well in Mediterranean-style meals when prepared without excess sodium.

Omega-3 oriented: Useful for users seeking fish-based omega-3 variety, while still checking allergies and sodium.

Full micronutrients and nutritional profile

calories

210kcal

protein

20g

carbs

fat

13g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic|FDC ID: 175167•Energy density: 517 kcal/cup

Salmon vs Tuna: Complete Nutrition Comparison

At a Glance

Salmon and Tuna have nearly identical protein (19.8g vs 19.4g per 100g) — the difference is in their fat and calorie profiles.

Salmon vs Tuna — Nutrition per 100g

Nutrient	Salmon	Tuna	Difference	Winner
Calories	208 kcal	90 kcal	+131.1%	Salmon higher
Protein	19.8 g	19.4 g	+2.1%	Salmon higher
Carbohydrates	0 g	0 g	—	equal
Fat	13.4 g	0.8 g	+1575%	Salmon higher

Salmon vs Tuna: Key Differences

Salmon wins on protein (19.8g vs 19.4g per 100g — 2.1% more)

Tuna is leaner (0.8g fat vs 13.4g — 1575% less fat)

Tuna is lower calorie (90 kcal vs 208 kcal per 100g)

Tuna wins on protein efficiency (21.6g protein per 100 kcal)

Salmon vs Tuna: Decision Matrix

Salmon wins protein density, Tuna is lower calorie, and Tuna gives more protein per 100 kcal. Use the matrix to choose by goal instead of treating one food as universally better.

Salmon vs Tuna — Nutrient Density per Calorie

Metric	Salmon	Tuna	Better per calorie
Protein / 100 kcal	9.52 g	21.56 g	Tuna
Carbs / 100 kcal	0 g	0 g	equal
Fat / 100 kcal	6.44 g	0.89 g	Salmon

Salmon vs Tuna by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
Salmon	75g	156	14.9g	0g	10.1g
Tuna	75g	68	14.6g	0g	0.6g
Salmon	100g	208	19.8g	0g	13.4g
Tuna	100g	90	19.4g	0g	0.8g
Salmon	150g	312	29.7g	0g	20.1g
Tuna	150g	135	29.1g	0g	1.2g
Salmon	200g	416	39.6g	0g	26.8g
Tuna	200g	180	38.8g	0g	1.6g

How Much Salmon or Tuna to Hit Your Goal

Goal	Salmon needed	Tuna needed
30g protein	152g	155g
50g protein	253g	258g
500 kcal	240g	556g
20g fat	149g	2500g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
Salmon	listed source state	75g cooked from 100g raw	Raw and cooked weights can be related with the recorded yield factor.
Tuna	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.

Which Diet Does Each Food Fit?

Both Salmon and Tuna are keto-compatible (under 5g carbs/100g).

Both are gluten-free.

Salmon Benefit Signals

Omega-3 rich: Great fish choice when you want protein plus omega-3-oriented meal variety. Basis: Tagged as omega-3-rich and commonly used in heart-health eating patterns..
Mediterranean-style fit: Works well in Mediterranean-style meals when prepared without excess sodium. Basis: Meal contexts include omega-3 boost, heart health, and Mediterranean diet..

Salmon Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	20 g	50 g	40%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Salmon Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	heart health	May fit heart-health eating patterns as an omega-3-rich fish when prepared without excess sodium.	Fish provides protein and omega-3 fats when present in the source record.
avoidIf	allergy	Avoid if fish allergy applies unless a clinician has cleared it.	Fish is a common allergen category.

How to Substitute Salmon for Tuna (and Vice Versa)

To substitute Tuna for Salmon (same protein): Use 1.02× the weight. Example: replace 100g Salmon with 102g Tuna.

Both are in the Meat category, making them interchangeable in most recipes from a culinary standpoint.

Protein Quality Comparison

Protein quality scores (DIAAS) are not available for these foods in the current dataset. Both Salmon and Tuna are generally considered good protein sources in their categories.

Salmon vs Tuna — Frequently Asked Questions

Which has more protein: Salmon or Tuna? Salmon has more protein with 19.8g per 100g vs Tuna's 19.4g — 2.1% more per 100g.

Which is lower in calories: Salmon or Tuna? Tuna is lower in calories at 90 kcal vs 208 kcal per 100g.

Which is better for keto: Salmon or Tuna? Both Salmon (0g carbs/100g) and Tuna (0g carbs/100g) are keto-compatible. Choose based on protein and fat needs.

How much Tuna equals 100g of Salmon in protein? To match the 19.8g of protein in 100g of Salmon, you need 102g of Tuna.

Which has more fat: Salmon or Tuna? Salmon has 13.4g fat per 100g; Tuna has 0.8g. Salmon has more fat.

Which should I choose: Salmon or Tuna? The best choice depends on your goal. For protein: Salmon. For fewer calories: Tuna. Both are nutritious options.

When to Choose Salmon vs Tuna

Choose Salmon for: maximum protein per gram of food, cutting phases, high-protein meal prep.

Choose Tuna for: variety, lower calorie option.

Salmon vs Tuna: Which Should You Choose?

The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.

Salmon Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Salmon, Atlantic, raw (FDC ID: 175167), Tuna, canned in water (FDC ID: 171986).

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Salmon vs Tuna: Nutrition Comparison | Macros, Protein, Calories

Salmon vs Tuna: Complete Nutrition Comparison

At a Glance

Salmon vs Tuna — Nutrition per 100g

Salmon vs Tuna: Key Differences

Salmon vs Tuna: Decision Matrix

Salmon vs Tuna — Nutrient Density per Calorie

Salmon vs Tuna by Serving Size

How Much Salmon or Tuna to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

Salmon Benefit Signals

Salmon Daily Nutrient Coverage

Salmon Condition-Aware Nutrition Notes

How to Substitute Salmon for Tuna (and Vice Versa)

Protein Quality Comparison

Salmon vs Tuna — Frequently Asked Questions

When to Choose Salmon vs Tuna

Related Comparisons

Salmon vs Tuna: Which Should You Choose?

More Nutrition Tools

Salmon Page Quality Signals

Data Sources & Methodology

Salmon vs Tuna: Nutrition Comparison | Macros, Protein, Calories

Salmon vs Tuna: Complete Nutrition Comparison

At a Glance

Salmon vs Tuna — Nutrition per 100g

Salmon vs Tuna: Key Differences

Salmon vs Tuna: Decision Matrix

Salmon vs Tuna — Nutrient Density per Calorie

Salmon vs Tuna by Serving Size

How Much Salmon or Tuna to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

Salmon Benefit Signals

Salmon Daily Nutrient Coverage

Salmon Condition-Aware Nutrition Notes

How to Substitute Salmon for Tuna (and Vice Versa)

Protein Quality Comparison

Salmon vs Tuna — Frequently Asked Questions

When to Choose Salmon vs Tuna

Related Comparisons

Salmon vs Tuna: Which Should You Choose?

More Nutrition Tools

Salmon Page Quality Signals

Data Sources & Methodology