Quick Answer
Salmon has significantly more fat (including omega-3s) and calories than tuna, making it more nutrient-dense but heavier. Canned tuna is one of the cheapest proteins available, costing less than half what salmon costs per gram of protein. Choose salmon for omega-3s and overall nutrition; choose tuna for budget-friendly lean protein.
Nutrition Comparison (per 100g)
| Nutrient | Atlantic Salmon | Yellowfin Tuna |
|---|---|---|
| Calories | 208 kcal | 109 kcal |
| Protein | 20.4 g | 24.4 g |
| Total Fat | 13.4 g | 0.5 g |
| Carbs | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sodium | 44 mg | 45 mg |
Cost Comparison
| Metric | Atlantic Salmon | Yellowfin Tuna |
|---|---|---|
| Avg. grocery price/lb (fresh fillet) | $9.99 | $3.79 |
| Price per 100g | $2.20 | $0.84 |
| Cost per gram of protein | $0.108 | $0.034 |
Tuna delivers protein at roughly one-third the cost of salmon. Even comparing fresh tuna steaks (~$12.99/lb) to salmon, tuna is leaner but similarly priced. The real value play is canned tuna.
When to Choose Atlantic Salmon
- You want omega-3 fatty acids for heart and brain health (salmon has 2.2g per 100g vs tuna's 0.1g)
- You prefer a richer, fattier texture and do not mind the higher calorie count
- You are cooking a centerpiece dinner (salmon fillets present well)
When to Choose Yellowfin Tuna
- You are on a tight grocery budget and need maximum protein per dollar
- You want a lean, high-protein option with minimal fat
- You need shelf-stable protein for quick lunches (canned tuna requires zero prep)
The Bottom Line
These are not interchangeable. Salmon is a nutrition powerhouse with healthy fats. Tuna is a budget protein workhorse. The ideal approach is both: salmon 1-2 times per week for omega-3s, canned tuna for budget meal prep days.
Plan your meals with both — try HowIEatHealthy freeData last updated: March 2026. Nutrition from USDA FoodData Central. Prices from real grocery store data.