Calorie comparison
Salmon vs Tuna
Per 100 grams, tuna is the lighter choice by 90 calories, while tuna delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Salmon | Tuna |
|---|---|---|
| Calories | 206 | 116 |
| Protein | 22 g | 26 g |
| Carbs | 0 g | 0 g |
| Fat | 13 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🐟 Salmon
3 oz cooked (85 g)
175 cal
18.7 g protein · 0 g carbs · 11 g fat
🐟 Tuna
3 oz canned in water (85 g)
99 cal
22.1 g protein · 0 g carbs · 0.9 g fat
Frequently asked
Which has more calories, salmon or tuna?
Per 100 g, salmon has 206 calories and tuna has 116. Tuna is lower in calories.
Which has more protein, salmon or tuna?
Salmon has 22 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.
Is salmon or tuna better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tuna — but portion size matters more than which food you pick.
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