Salmon vs tuna: which is healthier?

Tuna is more nutrient-dense, scoring 62/100 against 39/100 for salmon. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Salmon

39/100Lower nutrient density

206 kcal per 100 g. 1 fillet portion: 120 g

Tuna

62/100High nutrient density

86 kcal per 100 g. 1 can, drained: 142 g

Higher score

Which to pick for your goal

Fewer caloriesTuna206 vs 86 kcal per 100 g
More proteinSalmon22 vs 19 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumSalmon384 vs 179 mg per 100 g
Less saturated fatTuna2.4 vs 0.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Salmon, 100 g	Tuna, 100 g	Salmon, 120 g	Tuna, 142 g
Calories	206 kcal	86 kcal	247 kcal	122 kcal
Protein	22 g	19 g	27 g	28 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	12 g	1 g	15 g	1.4 g
Saturated fat	2.4 g	0.2 g	2.9 g	0.3 g
Vitamin C	3.7 mg	0 mg	4.4 mg	0 mg
Vitamin A	69 µg	17 µg	83 µg	24 µg
Potassium	384 mg	179 mg	461 mg	254 mg
Iron	0.3 mg	1.6 mg	0.4 mg	2.3 mg
Calcium	15 mg	17 mg	18 mg	24 mg
Magnesium	30 mg	23 mg	36 mg	33 mg
Sodium	61 mg	247 mg	73 mg	351 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about salmon All about tuna Open in compare tool