Which Is Better for Omega-3s?
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Both canned tuna and canned salmon are a rich source of healthy fats like omega-3 fatty acids. Omega-3s are essential for maintaining brain health, heart health, and much more. If you’re looking to increase your omega-3 intake, here’s how the two compare.
Canned salmon is typically made from sockeye or pink salmon, which are rich in heart-healthy fats and contain high levels of two key types of omega-3 fatty acids: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), which are linked to better heart health and reduced inflammation.
On average, a 3-ounce serving of canned salmon contains:
- Sockeye salmon: About 1.0 to 1.2 grams of omega-3
- Pink salmon: About 0.7 to 1.0 grams of omega-3
What gives salmon the edge is its consistently higher omega-3 content than most types of canned tuna. Additionally, canned salmon often comes in a more natural whole food form (skin and bones included in some cases), which may contain trace minerals like calcium.
Canned tuna is one of the most popular seafood products across the world, and it’s no surprise why. It’s versatile, affordable and a good source of omega-3.
Tuna also contains the two main types of omega-3 fatty acids: DHA and EPA.
However, tuna’s omega-3 levels can vary depending on the type of tuna. For example, per 3 ounce serving, tuna contains:
- Albacore tuna (or white tuna): About 0.8 to 1.0 grams of omega-3
- Ahi Tuna (also known as Yellowfin Tuna): About 0.3 to 0.5 grams of omega-3
- Light tuna (or, skipjack): About 0.2 to 0.3 grams of omega-3
Albacore tuna generally contains more omega-3, but may also have higher mercury levels.
| Amount of omega-3 in salmon and tuna | |
|---|---|
| Grams (g) of omega-3 per 3-ounce serving | |
| Sockeye salmon | 1.0-1.2g |
| Pink salmon | 0.7-1.0g |
| White tuna | 0.8-1.0g |
| Ahi Tuna | 0.3-0.5g |
| Light tuna | 0.2-0.3g |
Besides omega-3, there are other nutritional factors to consider when comparing canned tuna and salmon.
Potential disadvantages include:
- Mercury content: Mercury is a concern in fish because it can build up in their bodies over time, especially in larger predatory species. Eating fish high in mercury could damage your nervous system and harm the brain development of young children and unborn babies. Tuna, especially albacore, tends to have higher mercury levels. Light tuna is a safer bet for those who limit their mercury consumption. Salmon generally has very low mercury levels.
- Sodium: Excessive sodium consumption is concerning because it can lead to high blood pressure, increasing the risk of heart disease and stroke. If you’re watching your sodium intake, opt for lower-sodium versions of either fish.
Potential positives include:
- Protein: Fish is an excellent source of complete protein because it contains all the essential amino acids your body needs. Tuna contains about 22 to 24 grams of protein per serving. Salmon is slightly lower, providing about 17 to 20 grams per serving.
- Price: Tuna is often more affordable, with a can of light tuna costing between $1 and $2, while canned salmon typically costs between $3 and $5.
- Antioxidants: Salmon is rich in astaxanthin, a powerful antioxidant that supports skin health and immunity and may even reduce inflammation. Astaxanthin gives fish its distinctive pink hue and provides many health benefits.
- Vitamin D: “Salmon is an excellent source of vitamin D. While 3 ounces of light tuna provides 231 IU, 3 ounces of wild salmon contains almost double that, at 447 IU. Vitamin D is found in very few food sources and is essential for bone health and immune support,” said Patricia Kolesa, MS, RDN, founder of Dietitian Dish LLC. Health.
Choosing between canned tuna and salmon depends largely on your specific needs and preferences, especially because both are “affordable and accessible sources of protein and healthy fats.” Samantha DeVito, MS, RD, a New York-based nutrition communications expert, said Health.
If omega-3 content is your main goal, canned salmon (especially sockeye salmon) comes out on top. It also tends to be a better choice if you are concerned about mercury.
However, canned tuna is a great alternative for those on a tighter budget or looking for a slightly higher protein content. Light tuna may offer a more affordable option with reasonable levels of omega-3 while keeping mercury intake moderate.
“I usually suggest mixing things up,” DeVito said. “Toss canned tuna into a quick salad or sandwich and try frozen or canned salmon in patties or grain bowls.” Both have their place in a balanced diet, and rotating them helps keep meals interesting while reducing exposure to mercury from tuna.
“If you’re looking to increase your omega-3 and vitamin D intake, salmon is a better choice, but if you want protein with fewer calories overall, tuna is a better choice,” added Carrie Gabriel, MS, RDN, registered dietitian and content creator.
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