General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Compare foods

Salmon vs canned tuna

By our estimate, canned tuna is more filling per calorie than salmon: 5 versus 3 out of 5. Canned tuna provides more protein per calorie: 22 g per 100 kcal, versus 9.8 g for salmon.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 175167 and 171986

No clinical review. No advertising from drug companies and no affiliate links.How we work

Key differences

  • Canned tuna provides more protein per calorie: 22 g per 100 kcal, versus 9.8 g for salmon.
  • Canned tuna has fewer calories: 116 kcal per 100 g, versus 208 for salmon, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Atlantic salmon, farmed, raw; Light tuna, canned in water, drained.
NutrientSalmonserving: 125 g (4.5 oz)Canned tunaserving: 60 g (2 oz)Difference
Calories208 kcal per 100 g (3.5 oz)260 kcal per serving116 kcal per 100 g (3.5 oz)70 kcal per serving−92 kcal per 100 g (3.5 oz)−190 kcal per serving
Protein20.4 g per 100 g (3.5 oz)25.5 g per serving25.5 g per 100 g (3.5 oz)15.3 g per serving+5.1 g per 100 g (3.5 oz)−10.2 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat13.4 g per 100 g (3.5 oz)16.8 g per serving0.8 g per 100 g (3.5 oz)0.5 g per serving−12.6 g per 100 g (3.5 oz)−16.3 g per serving
of which saturated3.1 g per 100 g (3.5 oz)3.8 g per serving0.2 g per 100 g (3.5 oz)0.1 g per serving−2.8 g per 100 g (3.5 oz)−3.7 g per serving
Water64.9 g per 100 g (3.5 oz)81.1 g per serving75.2 g per 100 g (3.5 oz)45.1 g per serving+10.3 g per 100 g (3.5 oz)−36 g per serving
Protein per 100 kcal9.8 g22 g+12.2 g
Estimated satiety (1 to 5)3 / 55 / 5+2

In bold, the value more favorable to satiety when the gap is clear. Difference: Canned tuna minus Salmon. Source: USDA FDC 175167 and 171986.

Per typical serving

With typical servings, 125 g (4.5 oz) of salmon has about 260 kcal and 25.5 g of protein, and 60 g (2 oz) of canned tuna about 70 kcal and 15.3 g.

To get 20 g of protein you would need about 98 g of salmon (204 kcal) or about 78 g of canned tuna (91 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, canned tuna is more filling per calorie than salmon: 5 versus 3 out of 5.

  • Salmon: Moderate energy density; a lot of protein per calorie.
  • Canned tuna: Low energy density; a lot of protein per calorie; high water content.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Salmon

  • If you want more protein in a typical serving: 25.5 g in 125 g (4.5 oz).

Canned tuna

  • If you want more protein per calorie: 22 g per 100 kcal.
  • If you want to eat more grams for the same calories: 116 kcal per 100 g.
  • If you prefer a lighter typical serving: about 70 kcal in 60 g (2 oz).
  • If you have nausea or fill up quickly: it carries our “Easy to digest” tag.

On a GLP-1 medication

Salmon. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

Canned tuna. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Salmon: every nutrient, frequently asked questions, and similar foods.
  • Canned tuna: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .