Verdict
Per 100 g, tuna in water has 116 kcal and salmon 208 — nearly double. But look at the serving: a salmon fillet and a can of tuna deliver practically the same protein (30.6 g vs 30.6 g). The difference is fat: 20.1 g in the salmon vs 1.2 g in the tuna — and in salmon much of it is omega-3 (EPA and DHA), a fat worth having in your diet.
When to choose Salmon
- You want omega-3 in your week — salmon is one of the best sources.
- Your calories have room for the extra fat, which here is quality fat.
When to choose Canned tuna (in water)
- You're in a deficit and want near-pure protein with very little fat.
- You need convenience: a can in the pantry, ready for salads or sandwiches. Check sodium on the label and rotate your fish through the week.
Values per 100 g of ready-to-eat food, from the Brazilian Food Composition Table (TACO) and USDA FoodData Central. They vary by brand, cut and preparation. Educational estimates, not individual nutrition advice.