Salmon and tuna are two of the most popular fish consumed around the world. Both are known for their unique flavors and impressive nutritional profiles. However, when it comes to choosing between the two, it's important to understand their differences in terms of calories, fat, protein, vitamins, and minerals. This article will dive into these nutritional differences to help you make an informed decision.

Key takeaways

• Salmon has more calories than tuna due to its higher fat content.
• Both salmon and tuna are rich in protein, but tuna has slightly more protein per serving.
• Salmon is an excellent source of healthy fats, including omega-3 fatty acids.
• Tuna is lower in fat, making it a leaner option for those watching their fat intake.
• Both fish provide a variety of essential vitamins and minerals, but their nutrient profiles differ.
• Use the free January app to see calorie and macro information, as well as how both salmon and tuna would affect your blood sugar.

Blood sugar impact of salmon vs tuna

A super easy way to see the nutritional differences in foods is by using the free January app. As you can see in the above image, the app shows the macro information of both salmon and tuna, along with the predicted blood sugar impact. In both cases, the impact is low, meaning if you're concerned about blood sugar management — as we all should be, whether we're healthy or not — neither option will spike your blood sugar. What's clear is there's a large difference in macros, especially calories. We'll dive more into that later. With the January app, you can look up the food you're choosing between at your local grocery store and get instant access to the macro and blood sugar impact, so you can make the best choice possible for your health goals.

The January app is completely free to download and use. You can even take a photo of your meal and instantly get the macro information and the predicted glucose response. Whether at a restaurant, in the grocery store, or rummaging around the pantry, we always keep the January app on hand to help us make the best choices for our health goals.

You can download the January app for free here.

Caloric content: Salmon vs tuna

When comparing salmon and tuna, it's clear that tuna is lower in calories. This is mainly because salmon has about 13 times the fat content of tuna. Cooked salmon contains 37 kilojoules or nine calories of fat per gram, and 17 kilojoules or four calories per gram of protein and carbohydrates.

Why salmon has more calories

Salmon has more calories than tuna because it’s a fattier fish. But don't let that scare you away from enjoying it. Much of the fat in salmon comes from healthy omega-3s, which are good for your heart and help you feel full longer. A serving of salmon also provides more vitamin D than tuna, a nutrient many people don't get enough of.

Impact of caloric differences on diet

If you're looking for a food that's high in protein but low in calories and fat, tuna is the clear winner. However, the fat in salmon can be beneficial. It helps with the absorption of fat-soluble vitamins and is full of heart-healthy omega-3s. So, both fish have their own unique benefits depending on your dietary needs.

Protein power: Comparing salmon and tuna

Protein content in tuna

Tuna is a powerhouse when it comes to protein. A small 100g fillet of tuna provides 23.4g of protein. This makes it an excellent choice for those looking to build muscle. Tuna's lean meatiness is due to its higher protein and lower fat content, making it a favorite among fitness enthusiasts.

Protein content in salmon

Salmon, on the other hand, offers a slightly lower protein content compared to tuna. A 100g fillet of salmon contains 19.8g of protein. However, salmon is still a great source of high-quality protein and contains all essential amino acids. Its moist texture and oily flavor are largely due to its fat content, which also provides additional health benefits.

How protein affects satiety

Protein is known to help keep you full longer. Both salmon and tuna are excellent sources of protein that can help you feel satisfied after meals. Including these fish in your diet can be a great way to manage hunger and maintain a healthy weight.

When choosing between salmon and tuna, consider your dietary needs and preferences. Both fish offer substantial amounts of protein and other important nutrients, making them both excellent choices for a balanced diet.

Vitamin and mineral breakdown

Vitamin D and B12 in salmon

Salmon is a powerhouse when it comes to vitamins, especially Vitamin D and B12. A single serving of salmon can provide up to 526 IU of Vitamin D, which is essential for bone health and immune function. Additionally, salmon is rich in Vitamin B12, offering around 2.8µg per serving. This vitamin is crucial for nerve function and the production of DNA and red blood cells.

Including salmon in your diet can significantly boost your intake of these vital nutrients, supporting overall health and well-being.

Selenium and niacin in tuna

Tuna, on the other hand, shines in its selenium and niacin content. Selenium is a powerful antioxidant that helps protect your cells from damage. Tuna provides a whopping 108.2µg of selenium per serving. Niacin, also known as Vitamin B3, is essential for converting food into energy and maintaining healthy skin. Tuna offers about 22.07mg of niacin per serving, making it an excellent choice for those looking to increase their intake of this important nutrient.

Other essential nutrients

Both salmon and tuna are rich in other essential nutrients. For instance, they both contain significant amounts of phosphorus, which is vital for strong bones and teeth. They also offer a good dose of potassium, which helps regulate fluid balance and muscle contractions. While salmon has more Vitamin A and E, tuna provides more magnesium and iron. Including both fish in your diet can help you achieve a well-rounded intake of vitamins and minerals.

Farmed vs wild: Does it matter?

When it comes to choosing between farmed and wild fish, there are several factors to consider. Both farmed and wild salmon and tuna have their own unique benefits and potential concerns. Understanding these differences can help you make an informed decision.

Nutrient differences

Wild-caught salmon is one of the most nutrient-dense foods in the world. It provides a rich source of omega-3 fatty acids, vitamin D, and more. On the other hand, farmed salmon may contain higher levels of certain nutrients due to their controlled diet, but they can also have more contaminants.

Environmental impact

Sustainability is a key issue when it comes to seafood. Wild fish populations can be overfished, leading to environmental damage. Farmed fish, however, can also have negative impacts, such as water pollution and the spread of diseases. Look for certifications like the Marine Stewardship Council to ensure your fish is sustainably sourced.

Taste and texture variations

There are subtle flavor differences between farmed and wild fish. Wild salmon, for example, is often described as more strongly flavored and oily compared to its farmed counterpart. Tuna, whether farmed or wild, tends to have a more consistent taste but can vary in texture.

Making the right choice between farmed and wild fish depends on your priorities, whether they are nutritional benefits, environmental concerns, or taste preferences.

Culinary uses and flavor profiles

Salmon is a versatile fish that can be used in many dishes. Some popular options include grilled salmon, salmon sushi, and smoked salmon bagels. You can also find salmon in fish stews, salads, and pasta dishes. Its sharper umami flavor makes it a favorite in many kitchens.

Tuna is another favorite in the culinary world. It is often used in tuna salads, tuna sandwiches, and tuna casseroles. Tuna can also be grilled or seared for a delicious main course. Its meaty and mildly fishy taste makes it a great addition to many recipes.

When cooking salmon or tuna, it's important to not overcook them. Both types of fish can become dry if cooked for too long. For the best results, cook them until they are just done. You can also swap one for the other in many recipes, like fish stews or pasta dishes. This makes them both super economical swaps in the kitchen.

Conclusion

When it comes to choosing between salmon and tuna, it really depends on what you're looking for in your diet. Both fish are packed with protein and essential nutrients, but they each have their own unique benefits. Salmon is richer in healthy fats, especially omega-3s, which are great for your heart. On the other hand, tuna is leaner and has more protein per serving. So, whether you prefer the rich, buttery taste of salmon or the mild, meaty flavor of tuna, you can't go wrong. Both are excellent choices for a healthy and balanced diet.

Frequently asked questions

How many calories are in salmon compared to tuna?

Salmon has about one-third more calories than tuna. This is mainly because salmon has more fat.

Is the fat in salmon healthy?

Yes, the fat in salmon is healthy. It contains omega-3 fatty acids that are good for your heart.

Which fish has more protein, salmon or tuna?

Tuna has more protein compared to salmon. This makes it a great choice if you're looking to increase your protein intake.

What vitamins are found in salmon and tuna?

Salmon is rich in vitamin D and B12, while tuna is high in selenium and niacin.

Are there differences between farmed and wild fish?

Yes, there are differences. Wild fish generally have more nutrients, but farmed fish can be more sustainable.

Can you cook salmon and tuna the same way?

Not really. Salmon is usually cooked to be moist and tender, while tuna is often cooked quickly to avoid it becoming too dry.

‍