Salmon vs tuna, light, canned in oil, drained solids
Side-by-side nutrition comparison per serving. See which fits your goals better.
The salmon vs tuna debate splits into two camps: the omega-3 devotees and the protein maximalists. Tuna is a protein cannon — 29.1g per 100g at 198 calories with 8.21g fat. Salmon delivers 20.4g protein at 208 calories with 13.4g fat. If raw protein per calorie is your only metric, tuna wins decisively. Nearly 9 more grams of protein per 100g is a massive gap.
But nutrition isn't that simple. Salmon's 13.4g of fat is loaded with EPA and DHA omega-3 fatty acids at levels tuna can't match. A single salmon serving can deliver your entire daily omega-3 need, while you'd need significantly more tuna to get there. For brain health, inflammation, and cardiovascular protection, salmon's fat profile is genuinely superior.
There's also the mercury conversation. Tuna — especially larger species like albacore and bigeye — accumulates meaningfully more mercury than salmon. If you're eating fish 3-4 times a week (which you should), salmon is the safer choice for frequent consumption. Save tuna for 1-2 servings a week and you get the best of both worlds.
Pro tip
Buy canned wild salmon (bones and all — they're soft and packed with calcium) as a budget alternative to fresh fillets. Mix with Dijon mustard, capers, dill, and a squeeze of lemon for salmon salad that rivals tuna salad in convenience and destroys it in omega-3 content.
Quick Verdict
Best for weight loss
tuna, light, canned in oil, drained solids
Best for muscle gain
tuna, light, canned in oil, drained solids
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | tuna, light, canned in oil, drained solids: 100g (100g)
208
Salmon
198
tuna, light, canned in oil, drained solids
20.4g
Salmon
29.1g
tuna, light, canned in oil, drained solids
0g
Salmon
0g
tuna, light, canned in oil, drained solids
13.4g
Salmon
8.21g
tuna, light, canned in oil, drained solids
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
59%
tuna, light, canned in oil, drained solids
Track what you eat automatically
Send a photo of your salmon or tuna, light, canned in oil, drained solids meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Salmon | tuna, light, canned in oil, drained solids |
|---|---|---|
| Calories | 208 | 198 |
| Protein | 20.4g | 29.1g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 8.2g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 416mg |
| Cholesterol | 55mg | 18mg |
| Saturated Fat | 3.05g | 1.53g |
| Potassium | 363mg | 207mg |
| Vitamin A | 58mcg | 23mcg |
| Vitamin C | 3.9mg | 0mg |
| Calcium | 9mg | 13mg |
| Iron | 0.34mg | 1.39mg |
Which Should You Choose?
For weight loss
Choose tuna, light, canned in oil, drained solids. With 198 calories and 29.1g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose tuna, light, canned in oil, drained solids. tuna, light, canned in oil, drained solids delivers 29.1g protein per serving — 8.7g more than Salmon.
For low-carb diets
Choose Salmon with 0g carbs per serving.
Getting enough omega-3s is one of those things that separates people who feel good from people who just look good on paper. Tracking your fish intake helps ensure you're hitting both protein AND essential fat targets. Sunn keeps an eye on the full picture, not just calories.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Salmon or tuna, light, canned in oil, drained solids better for weight loss?
For weight loss, tuna, light, canned in oil, drained solids is the better choice. Salmon has 208 calories and 20.4g protein per serving, while tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or tuna, light, canned in oil, drained solids?
tuna, light, canned in oil, drained solids has more protein per serving. Salmon provides 20.4g and tuna, light, canned in oil, drained solids provides 29.1g of protein.
Can I eat both salmon and tuna, light, canned in oil, drained solids together?
Yes! Combining salmon and tuna, light, canned in oil, drained solids gives you 406 calories and 49.5g protein. This combination can work well as part of a balanced meal.