Nutrition
3 min read
Which is Better – Tuna or Salmon?
Emilia Szymańska
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Diets Premium Medical Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE Nutrition | min read 3 min |
| Diets Premium Medical Expert Emilia Szymańska | Scientifically reviewed by a clinical dietitian 24.03.2026 |
Key Takeaways
Fish is one of the most exceptional sources of high-quality protein, as fish protein encompasses a complex of essential amino acids vital for the body's appropriate operation, distinguishing it from meat.
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Energy intake
None of the sea creatures contain a single gram of carbohydrates, so you can't expect to get any so-called "energy charge" from eating fish. However, tuna contains up to one calorie of energy per gram, and salmon contains 1.4 calories per gram. Consuming approximately 200 grams of salmon provides the body with a daily dose of vitamins B6 and B12, which contribute to the release of energy from other consumed products.
Benefits for muscle mass
Approximately 23.4 grams of protein are present in 100 grams of tuna, whereas salmon contains around 19.8 grams per 100 grams of product. However, muscles necessitate more than just protein. Research by American scientists has shown that men who consumed cholesterol in specific quantities exhibited better muscle mass development than those who attempted to avoid cholesterol. Scientists propose that cholesterol plays a part in muscle regeneration, and salmon contains 55 mg of cholesterol, while tuna contains only 44 mg.
Restoring strength after workout
When it comes to restoring strength after a workout, there is no better choice than salmon. A mere 100 g of this fish contains around 2018 mg of omega-3 fatty acids, while the same quantity of tuna contains only 243 mg. Research findings published in the European Journal of Clinical Nutrition have shown that these fatty acids aid in reducing inflammation, which significantly facilitates and expedites the process of restoring strength after a workout.
Tuna tests
Many species of marine fish have high levels of chemical toxins, including methyl mercury. Individuals who consume fish with high levels of methylmercury often experience nervous disorders - tremor, impaired attention, blindness. Does regular consumption of tuna pose a threat to their health? Scientific studies suggest otherwise. Studies conducted among the inhabitants of Seychelles, where tuna is a main component of their diet, have not shown an increase in cases of neurological diseases. Additionally, the U.S. state inspection conducted special tests for the methylmercury content in canned tuna. The results of these studies showed that cans do contain methylmercury, but significantly below the acceptable limit. Another study found that the health benefits associated with tuna consumption, including the prevention of cardiovascular diseases and the high content of amino acids and omega-3 fatty acids, far outweigh the potential risk of neurological diseases associated with the consumption of methylmercury.
Studies on farmed salmon
According to Norwegian research, consuming farmed salmon can lead to obesity and type II diabetes. The main reason is the high toxin content in fish. The Center for Food in Sweden traditionally recommends eating fish three times a week. The import of Norwegian farmed salmon has tripled in the past 10 years. Although omega-3 fatty acids in salmon are considered healthy, farmed salmon may not be as healthy due to artificial feeding. The results of the studies show that the negative impact of toxins can outweigh the positive impact of omega-3 fatty acids. These toxins accumulate in the fat tissue of the fish and are more common in salmon than in cod. Nevertheless, fish should be eaten due to its health benefits such as memory improvement and heart and circulatory system function improvement.
Emilia Szymańska
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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