Salmon vs Tuna: nutrition compared
Salmon has over 11× the thiamin, over 10× the vitamin D, over 8× the folate of Tuna per 100 g. Tuna has over 4× the iron, 1.6× the selenium, 1.5× the zinc of Salmon. Tuna is lower in calories (86 vs 206 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Salmon 3 oz (85 g), Tuna 3 oz (85 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Salmon / serving | Tuna / serving | Salmon / 100 g | Tuna / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 175 8.8% | 73 3.7% | 206 | 86 |
| Protein (g) | 18.8 38% | 16.1 32% | 22.1 | 19 |
| Total fat (g) | 10.5 13% | 0.8 1% | 12.3 | 0.9 |
| Saturated fat (g) | 2 10% | 0.2 1% | 2.4 | 0.2 |
| Monounsaturated fat (g) | 3.6 | 0.1 | 4.2 | 0.1 |
| Polyunsaturated fat (g) | 3.9 | 0.2 | 4.6 | 0.3 |
| Omega-3 (ALA+EPA+DHA) (g) | 1.92 | 0.19 | 2.26 | 0.22 |
| Cholesterol (mg) | 54 18% | 31 10% | 63 | 36 |
| Carbohydrate (g) | 0 0% | 0.1 0% | 0 | 0.1 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 0 | 0 | 0 | 0 |
| Calcium (mg) | 13 1% | 15 1.2% | 15 | 18 |
| Iron (mg) | 0.3 1.6% | 1.4 7.9% | 0.3 | 1.7 |
| Magnesium (mg) | 26 6.1% | 19 4.6% | 30 | 23 |
| Phosphorus (mg) | 214 17% | 116 9.3% | 252 | 137 |
| Potassium (mg) | 326 6.9% | 150 3.2% | 384 | 176 |
| Sodium (mg) | 52 2.3% | 186 8.1% | 61 | 219 |
| Zinc (mg) | 0.4 3.3% | 0.6 5.1% | 0.4 | 0.7 |
| Copper (mg) | 0.04 4.6% | 0.04 4.5% | 0.05 | 0.05 |
| Manganese (mg) | 0.01 0.6% | 0.02 0.7% | 0.02 | 0.02 |
| Selenium (µg) | 35.2 64% | 57.6 105% | 41.4 | 67.8 |
| Vitamin A (RAE) (µg) | 59 6.5% | 14 1.6% | 69 | 17 |
| Vitamin C (mg) | 3.1 3.5% | 0 0% | 3.7 | 0 |
| Vitamin D (µg) | 11.13 56% | 1.02 5.1% | 13.1 | 1.2 |
| Vitamin E (mg) | 0.97 6.5% | 0.28 1.9% | 1.14 | 0.33 |
| Vitamin K (µg) | 0.1 0.1% | 0.2 0.1% | 0.1 | 0.2 |
| Thiamin (B1) (mg) | 0.29 24% | 0.03 2.1% | 0.34 | 0.03 |
| Riboflavin (B2) (mg) | 0.11 8.8% | 0.07 5.4% | 0.14 | 0.08 |
| Niacin (B3) (mg) | 6.8 43% | 8.4 53% | 8 | 9.9 |
| Vitamin B6 (mg) | 0.55 32% | 0.27 16% | 0.65 | 0.32 |
| Folate (DFE) (µg) | 29 7.2% | 3 0.9% | 34 | 4 |
| Vitamin B12 (µg) | 2.38 99% | 2.18 91% | 2.8 | 2.57 |
| Choline (mg) | 77 14% | 25 4.5% | 90 | 29 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #175168 and #173709.
Frequently asked questions
Which is healthier, Salmon or Tuna?
Salmon has over 11× the thiamin, over 10× the vitamin D, over 8× the folate of Tuna per 100 g. Tuna has over 4× the iron, 1.6× the selenium, 1.5× the zinc of Salmon. Tuna is lower in calories (86 vs 206 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Salmon scores 33 and Tuna scores 60. Which is 'healthier' depends on what you need more of.
Which has more protein, Salmon or Tuna?
Salmon: 22.1 g per 100 g for Salmon vs 19 g for Tuna (18.8 vs 16.1 g per serving).
Which has fewer calories, Salmon or Tuna?
Tuna: 206 kcal per 100 g for Salmon vs 86 kcal for Tuna (175 vs 73 kcal per serving).
Related comparisons
Salmon (Atlantic, farmed) nutrition facts · Tuna (canned in water) nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.