Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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
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 — 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?
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
Salmon Condition-Aware Nutrition Notes
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.