Which is best for omega-3 and heart health?

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.

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 it up. Toss canned tuna into a quick salad or sandwich and try frozen or canned salmon into patties or grain bowls,” says Samantha DeVito, MS, RD. Health. 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,” says Carrie Gabriel, MS, RDN, registered dietitian and content creator. Health.

“Salmon and tuna are affordable, accessible sources of protein and healthy fats, and very easy to use in meals,” DeVito said. “Salmon tends to be higher in omega-3s, which are great for heart and brain health, while tuna is leaner and has a little more protein per ounce.”

When choosing between the two, consider not only their omega-3 content, but also factors such as mercury levels, sodium levels and cost.

Whatever your choice, including canned fish in your diet is a simple and effective way to enjoy the many benefits of omega-3 while creating delicious and versatile meals.