tuna, light, canned in oil, drained solids vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Tuna and salmon are the two most popular fish globally, and tuna actually dominates on pure protein density. Tuna delivers 29.1g protein per 100g at 198 calories, while salmon provides 20.4g protein at 208 calories. Tuna packs nearly 43 percent more protein for fewer calories — a significant margin.
Salmon's advantage lies in its omega-3 fat content. Salmon's 13.4g fat per 100g is dominated by EPA and DHA, making it one of the richest food sources of these anti-inflammatory fatty acids. Tuna has omega-3s too (from its 8.21g fat), but in lower concentrations per serving. For pure cardiovascular and brain health benefits from omega-3s, salmon is the stronger choice.
Mercury content is the practical limiter for tuna. As a large, long-lived predatory fish, tuna accumulates more mercury than salmon. Most guidelines recommend limiting tuna (especially albacore) to two to three servings per week, while salmon can be eaten more frequently without mercury concern. For daily fish consumption, salmon is the safer option.
Pro tip
Keep both canned tuna and canned salmon in your pantry for different use cases. Canned tuna for cold salads and sandwiches where its firmer texture shines, canned salmon for salmon patties and warm dishes. Both are significantly cheaper than fresh and nutritionally comparable.
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
tuna, light, canned in oil, drained solids
Macro Comparison
tuna, light, canned in oil, drained solids: 100g (100g) | Salmon: 100g (100g)
198
tuna, light, canned in oil, drained solids
208
Salmon
29.1g
tuna, light, canned in oil, drained solids
20.4g
Salmon
0g
tuna, light, canned in oil, drained solids
0g
Salmon
8.21g
tuna, light, canned in oil, drained solids
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
59%
tuna, light, canned in oil, drained solids
39%
Salmon
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| Nutrient | tuna, light, canned in oil, drained solids | Salmon |
|---|---|---|
| Calories | 198 | 208 |
| Protein | 29.1g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 8.2g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 416mg | 59mg |
| Cholesterol | 18mg | 55mg |
| Saturated Fat | 1.53g | 3.05g |
| Potassium | 207mg | 363mg |
| Vitamin A | 23mcg | 58mcg |
| Vitamin C | 0mg | 3.9mg |
| Calcium | 13mg | 9mg |
| Iron | 1.39mg | 0.34mg |
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 tuna, light, canned in oil, drained solids with 0g carbs per serving.
Fish variety matters for both nutrition and safety. Sunn tracks your seafood intake across the week so you can balance omega-3 consumption with mercury awareness — the kind of weekly pattern tracking that daily apps miss.
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Take the free quizCommon Questions
Is tuna, light, canned in oil, drained solids or Salmon better for weight loss?
For weight loss, tuna, light, canned in oil, drained solids is the better choice. tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein per serving, while Salmon has 208 calories and 20.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, tuna, light, canned in oil, drained solids or Salmon?
tuna, light, canned in oil, drained solids has more protein per serving. tuna, light, canned in oil, drained solids provides 29.1g and Salmon provides 20.4g of protein.
Can I eat both tuna, light, canned in oil, drained solids and salmon together?
Yes! Combining tuna, light, canned in oil, drained solids and salmon gives you 406 calories and 49.5g protein. This combination can work well as part of a balanced meal.