Susie Burrell

‘your food, your body, your life’

Why salmon is a better choice than tuna.

This is a sponsored post, brought to you by Tassal Salmon.

Whether it is enjoyed on a sandwich; with brown rice or in a salad, tuna is a popular lunch choice. Known for its high protein content, tuna is especially popular on fat loss programs and it is not uncommon to see tuna feature heavily on weight loss, and body building meal plans. It is also commonly assumed that tinned tuna is a source of Omega-3 fat.

Far less popular is tinned salmon. While we may opt for Omega-3 rich salmon as a meal base multiple times each week, far less frequently do we reach for it as a convenient tinned fish option to add to salads, wraps, sandwiches and crackers.

What may surprise you to hear is that while tuna is a nutritious choice, nutritionally is contains a fraction of the good fats that we get when we enjoy salmon. While tuna fillets do contain some Omega-3 fat, it is relatively low compared to that of salmon fillets. And then in the case of tinned fish, as much of the tinned tuna we find in supermarkets is marketed as ‘low fat’, the natural fats it may have contains may have actually been extracted and then resold as a fish oil supplement.

When you compare this to tinned salmon, although it is not as rich in Omega-3 fats as fresh Atlantic salmon, even the tinned varieties contain upwards of 1g of Omega-3 in a single serve. This means a serve of tinned salmon each day is not only a protein rich choice, but one that gives you a hefty dose of these powerful fats.

The general population based health guidelines suggest a daily intake of Omega-3’s (EPA & DHA on food labels) of 250-500mg each day, although this is a conservative baseline figure. Higher amounts of 1-2g per day may be recommended for some clinical and inflammatory conditions

The other thing to keep in mind if tinned tuna is your go to protein of choice is that tinned tuna is also a source of mercury, and as such the recommendations for regular consumption is at most 2-3 times each week. Many people eat tinned tuna every single day, which is again another reason to swap to salmon at least some of the time.

Tuna & Salmon Comparison

Per 100g Total Fat Total Omega-3 (DHA & EPA)
Sirena Tuna (Springwater) <1g 135mg
Sirena Tuna (In Oil) 7g 135mg
John West Tuna (Springwater) 1.0g 142mg
John West Tuna (Olive Oil) 11g 137mg
Greenseas Tuna (Springwater) 1.1g 305mg
Greenseas Tuna (Oil) 5.9g 295mg
Tassal Tasmanian Roasted Salmon in Springwater 6.9g 1.2g
Tassal Tasmanian Roasted Salmon Asian Style Sweet Chilli 11.1g 1.7g