Salmon vs Tuna: Calories and Nutrition Compared (2026)

Tuna has higher protein at 29.9 g, while salmon has fewer calories at 153. Tuna contains 184 calories, making it higher in calories than salmon.

Salmon and tuna are both nutritious seafood options that offer different benefits. Each fish provides unique flavors and health advantages, making them popular choices for various diets.

What Is the Difference Between Salmon and Tuna?

Salmon is a type of fish known for its rich flavor and high omega-3 fatty acid content. It is commonly found in both wild and farmed varieties. Tuna is a lean fish that is often consumed canned or fresh. It is known for its firm texture and is a popular ingredient in sushi and salads.

Salmon vs Tuna: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of salmon and tuna per 100 g.

Nutrient (per 100 g)	Salmon (cooked)	Tuna (cooked)
Calories	153 kcal	184 kcal
Protein	24.6 g	29.9 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	5.3 g	6.3 g
Fiber	0 g	0 g
Sodium	90 mg	50 mg

Which Is Better, Salmon or Tuna?

For weight loss: Salmon has 153 calories, while tuna has 184 calories, making salmon the lower-calorie option.

For muscle and protein: Tuna provides more protein at 29.9 g compared to salmon's 24.6 g, making it a better choice for muscle building.

For low-carb or low-sugar: Both salmon and tuna have 0 g of carbs and sugar, making them suitable for low-carb or low-sugar diets.

How to Track Salmon and Tuna Accurately

It's easy to misjudge portion sizes and macros when consuming fish, as they can vary widely in preparation and serving. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, salmon or tuna?

Tuna has more protein at 29.9 g, while salmon has 24.6 g.

Which has fewer calories, salmon or tuna?

Salmon has fewer calories at 153, compared to tuna's 184 calories.

What is the fat content in salmon?

Salmon contains 5.3 g of fat per 100 g.

What is the sodium content in tuna?

Tuna has 50 mg of sodium per 100 g.

Do both salmon and tuna have carbs?

Both salmon and tuna have 0 g of carbs per 100 g.

How much sugar is in salmon?

Salmon contains 0 g of sugar per 100 g.

Key Takeaways

• Salmon has 153 calories per 100 g.
• Tuna has 184 calories per 100 g.
• Salmon provides 24.6 g of protein.
• Tuna provides 29.9 g of protein.
• Both salmon and tuna have 0 g of carbs.
• Salmon has 5.3 g of fat, while tuna has 6.3 g of fat.