Salmon vs tuna
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
tuna
Best for muscle gain
tuna
Best for low-carb
Salmon
Macro Comparison
Salmon: 100g (100g) | tuna: 100g (100g)
208
Salmon
109
tuna
20.4g
Salmon
24.4g
tuna
0g
Salmon
0g
tuna
13.4g
Salmon
0.49g
tuna
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
39%
Salmon
90%
tuna
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| Nutrient | Salmon | tuna |
|---|---|---|
| Calories | 208 | 109 |
| Protein | 20.4g | 24.4g |
| Carbs | 0g | 0g |
| Fat | 13.4g | 0.5g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 59mg | 45mg |
| Cholesterol | 55mg | 39mg |
| Saturated Fat | 3.05g | 0.17g |
| Potassium | 363mg | 441mg |
| Vitamin A | 58mcg | 18mcg |
| Vitamin C | 3.9mg | 0mg |
| Calcium | 9mg | 4mg |
| Iron | 0.34mg | 0.77mg |
Which Should You Choose?
For weight loss
Choose tuna. With 109 calories and 24.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose tuna. tuna delivers 24.4g protein per serving — 4g more than Salmon.
For low-carb diets
Choose Salmon with 0g carbs per serving.
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Take the free quizCommon Questions
Is Salmon or tuna better for weight loss?
For weight loss, tuna is the better choice. Salmon has 208 calories and 20.4g protein per serving, while tuna has 109 calories and 24.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Salmon or tuna?
tuna has more protein per serving. Salmon provides 20.4g and tuna provides 24.4g of protein.
Can I eat both salmon and tuna together?
Yes! Combining salmon and tuna gives you 317 calories and 44.8g protein. This combination can work well as part of a balanced meal.