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Salmon contains significantly more omega-3 than tuna and can help you meet your body’s need for this essential nutrient more effectively. Adults need 1.1 to 1.6 grams (g) of omega-3 fatty acids per day. The body cannot make omega-3s, so they must be included in the diet.
Salmon offers more omega-3
Salmon offers 1.83 grams of omega-3 per serving, while tuna offers 0.1 g.
Omega-3 fatty acids are essential to your health and can support cognitive function, heart health and more when consumed as part of a balanced diet. Adult women need 1.1 g of omega-3 per day and men need 1.6 g.
There are several types of omega-3 fatty acids, including:
- Alpha-linolenic acid (ALA): Supports heart health
- Docosahexaenoic acid (DHA): Supports brain and eye health
- Eicosapentaenoic acid (EPA): Supports heart and brain health, reduces inflammation and promotes overall well-being
You can use supplements to meet these needs, but the best approach is to eat a variety of whole foods rich in different types of omega-3.
Why you need omega-3
Omega-3 fatty acids support brain and heart health and are essential for many bodily functions. However, the body does not produce them naturally, so it is important to include them in your diet. When consumed regularly, they provide the following health benefits:
- Reduces risk factors for cardiovascular disease
- Supports fetal brain and eye development (pregnant women should talk with their healthcare providers about how to consume omega-3 safely during pregnancy)
- May prevent certain types of cancer (eg, breast, colorectal, prostate)
- Supports cognitive health
- May reduce dry eye symptoms
- May relieve symptoms of rheumatoid arthritis
Other food sources of omega-3
DHA and EPA are found in fish and fish oils, while ALA comes mainly from plant sources.
Foods rich in DHA and EPA
A 3-ounce (oz) serving of salmon provides more than the daily requirement of omega-3. However, other seafood products can also meet this nutritional need. Below is a list of DHA and EPA in a 3-ounce serving of fish.
| Food Source | ADH | EPA |
|---|---|---|
| Salmon | 1.24g | 0.59g |
| herring | 0.94g | 0.77g |
| Sardines | 0.74g | 0.45g |
| Mackerel | 0.59g | 0.43g |
| Rainbow trout | 0.44g | 0.40g |
| Oysters | 0.23g | 0.30g |
| Bar | 0.47g | 0.18g |
| Shrimp | 0.12g | 0.12g |
| Tuna | 0.09g | 0.01g |
| Lobster | 0.07g | 0.10g |
Foods rich in ALA
Traces of ALA are found in some canned seafood (e.g. canned salmon), but it is more prevalent in plant-based foods, such as those listed in the table below.
| Food | Portion | TO THE |
|---|---|---|
| Linseed oil | 1 tablespoon | 7.26g |
| Chia Seeds | 1 ounce | 5.06g |
| Nut | 1 ounce | 2.47g |
| Flax seeds (whole) | 1 tablespoon | 2.35g |
| Canola oil | 1 tablespoon | 1.28g |
| Soybean oil | 1 tablespoon | 0.92g |
| Mayonnaise | 1 tablespoon | 0.74g |
Additional Considerations
Salmon offers significant amounts of omega-3 (while tuna contains almost none), but tuna still has nutritional benefits. It’s an excellent source of protein, with fewer calories than salmon.
Below are some other differences to consider:
Fresh tuna contains high levels of mercury
Where your fish is raised, caught, stored and packaged can contribute to mercury levels. Generally, farm-grown varieties are the safest due to their strictly controlled environments.
When choosing types of seafood and where to buy them, consider these mercury levels.
- Farmed salmon: 18.1 micrograms per kilogram (µg/kg)
- Wild salmon: 56.3 µg/kg
- Fresh tuna: 340 µg/kg
- Canned tuna: 77 µg/kg
Pricing and availability
Where you live can impact how easy it is to obtain salmon or tuna and, therefore, how much you pay for fresh fish. Tuna is a sea fish and salmon is found in fresh waterways; both can also be raised on the farm. Proximity to the ocean or salmon-rich rivers can impact fresh fish prices. However, frozen versions are widely available.
Prices for frozen versions of these fish can vary, but are generally less expensive than fresh fish.
Taste and texture
Preference is also a factor to consider when it comes to eating fish. Flavors, textures and other nuances can lead you to choose one fish over another.
- Salmon has a slightly sweet, buttery flavor and delicate texture. Its lighter, more delicate texture is better suited to baking, poaching or searing.
- Tuna has a meaty, clean taste and a firm, dense texture. It can handle just about any cooking method, from grilling to baking. Tuna can also be ground into patties or prepared and eaten raw.
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