Tuna vs. Salmon


Both of these large fish have health benefits, providing omega 3 fatty acids which research indicates are good for heart health.  Consuming omega 3 fatty acids is said to decrease the risk of heart disease and cholesterol in your body.  Tuna and salmon are also good sources of vitamin B12, which is involved in normal functioning of the brain and nervous system as well as the production of red blood cells.

FINTASTIC:  Fish is a great source of protein and healthy fats.  Experts recommend that you consume fish at least twice a week in place of red meat mainly because fish tends to contain lower amounts of saturated fat, is high in omega-3s and is a good source of protein.  A 6 ounce serving of tuna has 1.5 grams of omega-3s (canned tuna: 0.5-1.5 grams).  A 6 ounce portion of salmon has up to 4 grams of omega-3s! Health professionals recommend 2 grams/day of omega 3 daily; which means either of these fish would meet the daily requirements.  In terms of protein, a three ounce portion of yellow fin tuna has 25 grams of protein while salmon has 19 grams.  A three ounce portion of Salmon contains 300 mg of calcium compared to only 13 mg in tuna.   Tuna contains 0.5 grams fat however salmon contains 7 grams of fat per 3 ounce portion.

Who wins? Tuna and Salmon are both great for the diet. 

TIP:  When choosing these fish, chose fresh whenever possible.  However, canned fish like tuna are convenient, cost effective and can be stored for long periods of time.  If you know you don’t eat fish more than twice a week, purchasing canned fish (or pouches) would be also be a good option.