Is Salmon Salad Healthier Than Tuna Salad? A Definitive Nutritional Guide

November 26, 2025 •

3 min read

According to the Food and Drug Administration (FDA), salmon is classified as a 'Best Choice' fish due to its low mercury levels, while tuna can range from 'Best Choice' (for canned light) to those with higher mercury. This fundamental difference is key when considering whether a salmon salad is healthier than a tuna salad, but the comparison extends far beyond just one factor.

Quick Summary

This guide breaks down the nutritional profiles of salmon and tuna, comparing key metrics like omega-3 fatty acids, protein content, and mercury levels. It also provides tips for preparing a healthier salad from either fish and considers the overall health implications of choosing one over the other.

Key Points

Omega-3 Winner: Salmon contains significantly more anti-inflammatory omega-3 fatty acids (EPA and DHA) than tuna.
Lean Protein: Tuna provides a slightly higher amount of lean protein per serving compared to salmon, making it a great option for weight management.
Lower Mercury Risk: Salmon is generally lower in mercury than most types of tuna, making it a safer choice for frequent consumption.
Bone-Building Calcium: Canned salmon, when the edible bones are included, offers a substantial amount of calcium that is not found in tuna.
Healthy Binders: Swapping traditional mayonnaise for alternatives like Greek yogurt or mashed avocado can drastically increase the healthiness of either salad.
Sustainability Matters: Choosing MSC-certified salmon or tuna helps ensure you are making a more environmentally friendly choice for your seafood.

Nutritional Showdown: Salmon vs. Tuna

When it comes to building a healthy salad, both salmon and tuna are excellent choices, but a deeper look at their nutritional composition reveals key differences that can sway your decision. The ultimate health winner depends on your specific dietary priorities, whether that’s boosting omega-3 intake, maximizing protein, or minimizing mercury exposure.

Omega-3 Fatty Acids: A Win for Salmon

Salmon is consistently richer in anti-inflammatory omega-3 fatty acids, specifically EPA and DHA, than most types of tuna. These healthy fats are crucial for brain function, heart health, and reducing inflammation throughout the body.

Wild sockeye salmon provides about 1.5 grams of omega-3s per serving.
Canned pink salmon offers a similar profile, making it a convenient option.
Comparatively, canned light tuna has significantly lower omega-3 levels.

Protein: A Close Call, But Tuna Takes the Lead

For those focused on maximizing protein intake, tuna often has a slight edge, especially certain species.

A 3-ounce serving of yellowfin tuna contains roughly 25 grams of protein.
An equivalent portion of wild salmon contains around 22 grams.
Protein is vital for muscle repair, satiety, and overall body function, and both fish are considered high-quality, complete protein sources.

Mercury Levels: Salmon Is the Safer Bet

One of the most significant health differences lies in mercury content. As a larger, predatory fish, tuna—particularly albacore and bigeye—tends to accumulate higher levels of mercury.

The FDA classifies salmon as a 'Best Choice' due to its very low mercury levels, recommending two to three servings per week.
Canned light tuna (typically skipjack) is also a 'Best Choice,' but canned white (albacore) is a 'Good Choice' with a limit of one serving per week for vulnerable populations.
Choosing salmon or canned light tuna helps minimize mercury risk, particularly for pregnant women, young children, and those with frequent seafood consumption.

Beyond the Fish: What's in the Salad?

While the type of fish is important, the other ingredients in your salad—particularly the dressing—can dramatically impact its nutritional value. The traditional heavy mayonnaise dressing can quickly add calories and unhealthy fats, but there are healthier alternatives.

Better Salad Ingredients and Dressings:

Greek Yogurt: A protein-rich, tangy replacement for mayo.
Mashed Avocado: Adds healthy fats and a creamy texture.
Olive Oil and Lemon Juice: A classic vinaigrette for a fresher, lighter taste.
Vegetables: Load up on celery, red onion, bell peppers, and leafy greens for fiber and vitamins.

Comparison Table: Salmon vs. Tuna (Canned)


Nutritional Factor	Canned Pink/Red Salmon (per 100g)	Canned Tuna (Light, in water) (per 100g)	Healthier Option	Rationale
Omega-3s (EPA/DHA)	Higher (approx. 1.5-1.6g)	Lower (approx. 0.8g)	Salmon	Superior for brain and heart health.
Protein	Lower (approx. 22g)	Higher (approx. 25g)	Tuna	Provides a slightly bigger protein punch.
Fat Content	Higher	Lower	Tuna	Tuna is the leaner choice for those watching fat intake.
Calcium	Much Higher (225-310mg with bones)	Lower (12mg)	Salmon	Excellent for bone health if canned with bones.
Mercury	Lower	Higher (depending on species)	Salmon	Generally lower mercury, making it safer for frequent consumption.
Vitamins (D & B12)	Richer source of Vitamin D	Excellent source of Vitamin B12	Both	Provide a variety of essential vitamins.

Sustainability and Sourcing Considerations

Sustainability is another crucial factor. Responsibly wild-caught salmon, especially from fisheries in places like Alaska, is often managed carefully for long-term viability. Tuna sustainability varies widely depending on the species and fishing methods. Some tuna fishing practices have higher bycatch rates, harming other marine life, while the Marine Stewardship Council (MSC) certifies some populations as sustainable. Look for MSC-certified products when possible to make a more environmentally conscious choice.

Conclusion: The Verdict on Healthy Salads

So, is salmon salad healthier than tuna salad? In most cases, yes. Salmon's significantly higher omega-3 content and lower mercury levels give it a distinct advantage for promoting heart and brain health. Tuna, while an excellent source of lean protein, is a better choice if you are monitoring fat intake or simply prefer its milder flavor. However, the overall healthiness of your salad ultimately depends on the other ingredients you include. By opting for a healthier binder like Greek yogurt or avocado and loading up on fresh vegetables, you can create a nutritious and delicious salad from either fish. A varied diet that includes both responsibly sourced salmon and tuna can provide a wider spectrum of nutritional benefits.

Visit the FDA website for more information on their fish consumption advisories.

Frequently Asked Questions

The main advantage of salmon salad is its much higher concentration of omega-3 fatty acids, which are crucial for heart and brain health.

While no tuna fully matches salmon's omega-3 content, canned light tuna (typically skipjack) is low in mercury and a 'Best Choice' by the FDA, making it a healthy and more affordable option.

To make tuna salad healthier, use a Greek yogurt or avocado base instead of heavy mayonnaise, choose canned light tuna packed in water, and load it with fresh vegetables like celery, onion, and bell peppers.

For weight loss, both can be good, but tuna is slightly leaner with a higher protein-to-fat ratio, which can help with satiety. However, salmon's healthy fats are also highly satiating.

Yes, canned salmon and tuna retain most of their nutritional value compared to their fresh counterparts. Canned salmon often contains soft, edible bones, which provide extra calcium.

Canned salmon has a more pronounced, 'fishier' flavor compared to the milder taste of canned light tuna. The type of salmon (e.g., sockeye vs. pink) and how it's packed can also affect the taste.

If you use canned light tuna, mercury levels are low and generally not a concern for most people. However, if you eat tuna frequently, particularly higher-mercury species like albacore or bigeye, rotating your fish choices or sticking to low-mercury options is a good strategy.