tuna vs Salmon
Side-by-side nutrition comparison per serving. See which fits your goals better.
Yellowfin tuna and salmon represent two different approaches to fish nutrition — ultra-lean versus omega-3-rich. Yellowfin tuna delivers 24.4g protein at just 109 calories per 100g with a mere 0.49g fat. Salmon provides 20.4g protein at 208 calories with 13.4g fat. Yellowfin has 22 percent more protein for nearly half the calories — a remarkable differential.
The fat composition trade-off is clear: salmon's 13.4g fat delivers substantial EPA and DHA omega-3s that actively support cardiovascular and brain health. Yellowfin's near-zero fat means negligible omega-3 delivery. If your goal is maximum protein with minimum calories, yellowfin wins. If your goal includes omega-3 intake, salmon is essential.
Fresh yellowfin tuna (ahi) is best served rare to medium-rare — seared on the outside and raw in the center. This preserves its delicate texture and flavor. Overcooking tuna makes it dry and unpleasant due to its extremely low fat content. Salmon is more forgiving, staying moist across a wider range of doneness due to its high fat content.
Pro tip
Sear yellowfin tuna steaks in a blazing-hot cast iron pan for 60-90 seconds per side, leaving the center rare. Slice and serve over greens with sesame-ginger dressing for a restaurant-quality meal delivering 35g+ protein for under 200 calories. The key is starting with a dry surface and a hot pan.
Quick Verdict
Best for weight loss
tuna
Best for muscle gain
tuna
Best for low-carb
tuna
Macro Comparison
tuna: 100g (100g) | Salmon: 100g (100g)
109
tuna
208
Salmon
24.4g
tuna
20.4g
Salmon
0g
tuna
0g
Salmon
0.49g
tuna
13.4g
Salmon
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
90%
tuna
39%
Salmon
Track what you eat automatically
Send a photo of your tuna or salmon meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | tuna | Salmon |
|---|---|---|
| Calories | 109 | 208 |
| Protein | 24.4g | 20.4g |
| Carbs | 0g | 0g |
| Fat | 0.5g | 13.4g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 45mg | 59mg |
| Cholesterol | 39mg | 55mg |
| Saturated Fat | 0.17g | 3.05g |
| Potassium | 441mg | 363mg |
| Vitamin A | 18mcg | 58mcg |
| Vitamin C | 0mg | 3.9mg |
| Calcium | 4mg | 9mg |
| Iron | 0.77mg | 0.34mg |
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 tuna with 0g carbs per serving.
Choosing between lean and fatty fish depends on your daily macro context. Sunn helps you see whether your remaining calories and fat grams favor an ultra-lean option like yellowfin or a nutrient-rich option like salmon.
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 tuna or Salmon better for weight loss?
For weight loss, tuna is the better choice. tuna has 109 calories and 24.4g 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 or Salmon?
tuna has more protein per serving. tuna provides 24.4g and Salmon provides 20.4g of protein.
Can I eat both tuna and salmon together?
Yes! Combining tuna and salmon gives you 317 calories and 44.8g protein. This combination can work well as part of a balanced meal.