Does tuna or salmon poke have more protein? A nutritional deep dive

December 1, 2025 •

3 min read

According to nutrition experts, a 3-ounce serving of yellowfin tuna can provide a significant 25 grams of protein, a higher amount than a similar serving of salmon. For anyone asking, "Does tuna or salmon poke have more protein?" this distinction is the core of the answer, but the full nutritional story involves more than just this one macronutrient.

Quick Summary

Compare the protein content of tuna versus salmon poke, along with calorie, fat, and omega-3 differences. Understand which fish best aligns with your nutritional preferences and health objectives based on a complete nutritional profile.

Key Points

Tuna Has More Protein: For a standard 3-ounce serving, tuna typically offers more protein (approx. 25g) than salmon (approx. 22g).
Salmon is Higher in Omega-3s: Due to its higher fat content, salmon is a significantly better source of heart-healthy omega-3 fatty acids compared to tuna.
Tuna is Leaner and Lower in Calories: Tuna contains less fat and fewer calories per serving, making it a lean protein option for those watching calorie intake.
Consider Mercury Levels: Larger tuna species tend to have higher mercury levels, while salmon is generally considered a lower-mercury fish.
Benefits Vary by Species: Both salmon and tuna offer different vitamins and minerals, with salmon providing more Vitamin D and B12, and tuna being rich in niacin and selenium.
The Best Choice Depends on Your Goals: Your preference should be guided by whether you prioritize a high-protein, low-fat meal (tuna) or a higher-fat, omega-3 rich one (salmon).

Protein Showdown: Tuna Takes the Crown

When it comes to pure protein content, tuna is the undisputed winner over salmon. As a leaner, meatier fish, a 3-ounce portion of tuna, such as Yellowfin (Ahi), typically delivers around 25 grams of high-quality protein. In contrast, the same serving of wild-caught salmon offers approximately 22 grams of protein, a difference that stems from salmon's higher fat content. This makes tuna the ideal choice for those aiming for maximum protein with fewer calories and less fat.

Beyond Protein: A Look at the Full Nutritional Profile

While protein is often the main consideration, it's crucial to evaluate the other nutritional benefits each fish brings to a poke bowl. This is where salmon begins to shine, particularly for those focused on heart and brain health.

Omega-3 Fatty Acids: Salmon is an omega-3 powerhouse, with wild-caught varieties providing significantly more heart-healthy fats than tuna. These fatty acids are essential for reducing inflammation and supporting overall cardiovascular and cognitive function.
Fat and Calories: Due to its higher fat content, salmon is also higher in calories than tuna. While this means tuna is better for a low-calorie, high-protein diet, the fats in salmon are beneficial unsaturated fats that can increase satiety and keep you feeling full longer.
Vitamins and Minerals: Each fish offers a different vitamin and mineral package. Salmon is notably higher in vitamin D and vitamin B12, both essential for bone health and nervous system function. Tuna, on the other hand, is an excellent source of niacin (vitamin B3) and selenium.

Comparing Different Varieties

The nutritional content can also vary depending on the specific type and how it's sourced. For example, farmed salmon often has a higher fat content than wild-caught, which can affect its overall calorie count. For tuna, the species matters greatly. Larger types like Bluefin are fattier and carry higher mercury levels, while smaller types like Skipjack (often used in canned "light" tuna) are leaner and safer for more frequent consumption.

Creating the Perfect Poke Bowl: Choosing Your Fish

The choice between tuna and salmon for your poke bowl ultimately depends on your individual health priorities and taste preferences. Here's a breakdown to help you decide:

If you want maximum protein: Choose tuna. It's the leaner option with a higher protein-to-calorie ratio, perfect for muscle repair and weight management goals.
If you prioritize heart and brain health: Go with salmon. Its superior omega-3 content provides excellent benefits for cardiovascular and cognitive function.
If you prefer a milder taste and firmer texture: Tuna's firm, meaty texture and milder flavor are great for those new to seafood or who prefer a less "fishy" taste.
If you enjoy a richer, buttery flavor: Salmon's oily, tender flesh is known for its distinct, richer flavor profile.

For a more comprehensive comparison of tuna versus salmon's health benefits, you can refer to Healthline.

Tuna vs. Salmon Poke: Nutritional Comparison (per 3 oz / 85g raw serving)


Nutrient	Yellowfin Tuna	Wild Salmon	Winner
Protein	~25g	~22g	Tuna
Fat	~1g	~6g	Tuna (Lower Fat)
Calories	~110-120 kcal	~155 kcal	Tuna
Omega-3s	~100-500mg	~1500mg	Salmon
Vitamin D	~2mcg	~14mcg	Salmon
Mercury	Higher (especially Albacore)	Lower	Salmon

Conclusion

While tuna generally contains more protein per serving, the overall "winner" for a poke bowl is not so straightforward and depends entirely on your specific nutritional goals. If you're seeking a high-protein, low-calorie option, tuna is your best bet. However, if your focus is on boosting your intake of healthy omega-3 fatty acids and vitamin D, salmon is the superior choice. A balanced approach might involve alternating between the two to reap the distinct benefits of each. No matter which you choose, both tuna and salmon provide a nutrient-dense foundation for a delicious and healthy poke bowl.

Frequently Asked Questions

The healthier option depends on your specific goals. Tuna offers more protein and fewer calories, while salmon is richer in omega-3 fatty acids and Vitamin D, making both highly nutritious choices.

Tuna is often better for weight loss due to its higher protein-to-calorie ratio and lower fat content. However, the healthy fats in salmon can increase satiety, helping you feel fuller for longer.

Yes, even canned tuna often has a slightly higher protein content per ounce than fresh salmon. For instance, light canned tuna has about 22-24 grams of protein per serving, slightly more than salmon.

Tuna is generally higher in mercury, especially larger species like Albacore. Salmon has very low mercury levels and is considered a safer option for more frequent consumption.

Beyond protein, salmon is rich in omega-3 fatty acids, which support heart and brain health, and is an excellent source of vitamin D and B12.

Besides being high in protein, tuna is a good source of niacin (vitamin B3), which helps with energy conversion, and selenium, a powerful antioxidant.

Yes, mixing tuna and salmon in a poke bowl is an excellent way to get the best of both worlds, benefiting from tuna's high protein and salmon's omega-3s.