What is Healthier, Tuna or Yellowtail? A Complete Comparison

November 6, 2025 •

4 min read

While both fish are rich in protein and omega-3s, a 2024 comparison found yellowtail to have a slightly higher overall nutrient density than lean tuna. Navigating the options can be challenging, so comparing these two popular seafood choices is key to understanding what is healthier, tuna or yellowtail.

Quick Summary

A nutritional comparison of tuna and yellowtail, detailing differences in protein, omega-3 fatty acids, vitamins, minerals, and mercury levels. It provides a breakdown to help decide which is the better choice for various health goals.

Key Points

Fat and Omega-3 Content: Yellowtail is significantly fattier than tuna and generally contains higher levels of omega-3 fatty acids, which is beneficial for heart and brain health.
Vitamin and Mineral Profile: Tuna has a richer and more diverse vitamin profile, particularly excelling in B vitamins (especially B12) and selenium. Yellowtail is higher in minerals like calcium and potassium.
Mercury Levels: Yellowtail is a safer choice for more frequent consumption due to its lower mercury content, whereas larger tuna species (bluefin, albacore) can have significantly higher levels.
Calorie Count: Tuna is the lower-calorie option due to its leaner nature, while yellowtail's higher fat content results in a higher calorie count.
Ideal for Different Goals: Choose yellowtail to boost healthy fat intake with lower mercury risk. Choose lean tuna for a low-fat, high-protein source rich in specific B vitamins and selenium.

Tuna vs. Yellowtail: A Nutritional Breakdown

When evaluating what is healthier, tuna or yellowtail, several factors come into play. While both are excellent sources of lean protein and essential fatty acids, their nutritional profiles have some notable distinctions, particularly concerning fat content, vitamin profiles, and mercury levels.

Macronutrient Profile: Fat and Protein

Both yellowtail and tuna offer a powerful protein punch, with around 29 grams per 100-gram serving. However, their fat content is a primary difference. Yellowtail is a fattier fish, containing approximately 6.72g of fat per 100g, compared to tuna's much leaner 0.59g per 100g. The fat in both fish is predominantly healthy, unsaturated fatty acids, including beneficial omega-3s. For individuals looking to maximize their intake of healthy fats, yellowtail may be the better option, while tuna is the leaner choice for those watching their fat and calorie intake.

Vitamins and Minerals: Who Comes Out on Top?

The battle of the vitamins and minerals is more nuanced, with each fish offering different strengths. Tuna boasts a richer and more varied vitamin profile, particularly with high levels of B vitamins, including B2, B3, B6, and a remarkable 98% of the Daily Value for vitamin B12 in a single 100g serving. Tuna is also higher in selenium, an antioxidant mineral. Yellowtail, on the other hand, provides more vitamin A, C, B1, and folate. In terms of minerals, yellowtail is richer in calcium, potassium, zinc, and copper, while tuna is higher in iron and phosphorus.

Mercury Levels: A Critical Consideration

Mercury content is a significant health factor, particularly for pregnant women and young children. As a larger predatory fish, tuna—especially larger varieties like bluefin and albacore—accumulates higher levels of mercury over time. Yellowtail, often harvested younger, generally has lower mercury levels than many tuna species, making it a safer choice for more frequent consumption. When choosing tuna, light canned skipjack is generally the best option due to its lower mercury content compared to albacore.

Health Benefits of Yellowtail and Tuna

Both fish offer a range of health benefits:

Cardiovascular Health: The omega-3 fatty acids in both tuna and yellowtail help decrease LDL (bad) cholesterol levels and reduce the risk of heart disease. The American Heart Association recommends eating fatty fish like these at least twice a week for heart health.
Brain Health: Omega-3s found in tuna have been linked to a reduced risk of Alzheimer's and dementia.
Mood and Inflammation: Yellowtail's omega-3s are associated with boosting mood and fighting inflammatory conditions like arthritis.
Weight Management: Both are high in protein, which promotes a feeling of fullness, aiding in weight loss efforts. Leaner options like water-packed tuna are especially beneficial for cutting calories.

Tuna vs. Yellowtail: A Comparison Table


Feature	Yellowtail (per 100g)	Tuna (per 100g)	Takeaway
Calories	187 kcal	130 kcal	Tuna is lower in calories.
Fat Content	~6.72g	~0.59g	Yellowtail is significantly fattier.
Omega-3s	Higher amounts	Good source, especially albacore	Yellowtail generally contains more omega-3s.
Protein	~29.67g	~29.15g	Both are excellent, with very similar amounts.
Vitamin B12	~1.25µg	~2.35µg	Tuna is a much richer source of B12.
Selenium	~46.8µg	~108.2µg	Tuna contains significantly more selenium.
Mercury Risk	Lower (smaller fish)	Higher (larger, older fish)	Yellowtail is a safer choice for higher consumption.

Making the Best Choice for Your Health

The choice between tuna and yellowtail depends on individual health goals and dietary needs. For those aiming to maximize healthy fat and omega-3 intake while consuming lower levels of mercury, yellowtail is an excellent option. On the other hand, tuna offers a higher concentration of certain minerals and vitamins, especially B12 and selenium, and can be a very low-fat protein source. The key is mindful consumption, particularly regarding mercury levels in larger tuna species. A balanced diet that includes a variety of fish is generally the healthiest approach.

For a detailed overview of mercury levels in various types of seafood, consult the guidelines from the Environmental Protection Agency (EPA). This authoritative resource can help consumers, especially vulnerable groups like pregnant women, make informed decisions.

Conclusion: Which Fish is Healthier for You?

Ultimately, there is no single "winner" for which is healthier, tuna or yellowtail; the best choice depends on your priorities. Yellowtail's lower mercury content and high omega-3 fat profile make it a strong contender for those concerned with bioaccumulation and seeking buttery, fatty fish benefits. Tuna, particularly lighter species, provides a leaner protein source packed with vitamins like B12. By understanding the nutritional nuances of each, you can make an informed choice that aligns with your health and dietary preferences.

Frequently Asked Questions

No, yellowtail is not a type of tuna. Yellowtail usually refers to Japanese amberjack, a species distinct from the various species of tuna.

Tuna, especially light canned tuna packed in water, is lower in fat and calories, making it a better choice for weight management. Yellowtail has a higher fat content, resulting in more calories per serving.

Yellowtail is generally a fattier fish and contains more omega-3 fatty acids per serving than lean tuna cuts. Albacore tuna, however, contains higher levels of omega-3s than other types of tuna, such as skipjack.

Larger, predatory species of tuna, such as bluefin and albacore, accumulate higher levels of mercury than yellowtail. Yellowtail is typically harvested at a younger age, leading to lower mercury levels.

Not necessarily. Fresh yellowtail generally contains lower mercury levels than many types of tuna. However, the healthiness also depends on preparation; canned tuna packed in oil will have more calories than water-packed options.

Pregnant women, nursing mothers, and young children should limit their consumption of larger, high-mercury fish like certain tuna varieties. It is recommended they choose lower-mercury options like yellowtail or canned light skipjack tuna.

Yes, both are excellent sources of high-quality, lean protein, providing all essential amino acids necessary for the body. Their protein content is very similar per 100-gram serving.