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Tinned Tuna vs Salmon: Calories Compared
Tinned Tuna is lower in calories (86 vs 208 per 100g). Tinned Tuna has 19.4g protein per 100g versus 20.4g in Salmon.
Per typical serving, Tinned Tuna provides 142 kcal (based on a 165g portion) versus Salmon at 177 kcal (85g). The average adult needs around 2,000 calories per day, so tinned tuna contributes 7.1% and salmon contributes 8.8% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Tinned Tuna | Salmon |
|---|---|---|
| Calories | 86 kcal | 208 kcal |
| Protein | 19.4g | 20.4g |
| Carbohydrates | 0g | 0g |
| of which Sugars | 0g | 0g |
| Fat | 1g | 13.4g |
| of which Saturates | 0.2g | 3g |
| Fibre | 0g | 0g |
| Sodium | 247mg | 59mg |
| Potassium | 179mg | 363mg |
| Calcium | 17mg | 9mg |
| Iron | 1.6mg | 0.3mg |
| Vitamin C | 0mg | 3.9mg |
| Vitamin A | 17µg | 58µg |
| Selenium | 71µg | 24µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
Nutrient-by-nutrient breakdown
- Calories: Salmon has more (208kcal vs 86kcal per 100g) — a difference of 122kcal. Tinned Tuna is the lower-calories option if that is your priority.
- Protein: Salmon has more (20.4g vs 19.4g per 100g) — a difference of 1g. Salmon is the stronger source of protein here.
- Carbohydrates: both foods contain the same amount (0g per 100g).
- Sugars: both foods contain the same amount (0g per 100g).
- Fat: Salmon has more (13.4g vs 1g per 100g) — a difference of 12.4g. Tinned Tuna is the lower-fat option if that is your priority.
- Saturated fat: Salmon has more (3g vs 0.2g per 100g) — a difference of 2.8g. Tinned Tuna is the lower-saturated fat option if that is your priority.
- Fibre: both foods contain the same amount (0g per 100g).
- Sodium: Tinned Tuna has more (247mg vs 59mg per 100g) — a difference of 188mg. Salmon is the lower-sodium option if that is your priority.
- Potassium: Salmon has more (363mg vs 179mg per 100g) — a difference of 184mg. Salmon is the stronger source of potassium here.
- Calcium: Tinned Tuna has more (17mg vs 9mg per 100g) — a difference of 8mg. Tinned Tuna is the stronger source of calcium here.
- Iron: Tinned Tuna has more (2mg vs 0mg per 100g) — a difference of 1mg. Tinned Tuna is the stronger source of iron here.
- Vitamin c: Salmon has more (4mg vs 0mg per 100g) — a difference of 4mg. Salmon is the stronger source of vitamin C here.
- Vitamin a: Salmon has more (58µg vs 17µg per 100g) — a difference of 41µg. Salmon is the stronger source of vitamin A here.
- Selenium: Tinned Tuna has more (71µg vs 24µg per 100g) — a difference of 47µg. Tinned Tuna is the stronger source of selenium here.
- Riboflavin (b2): Salmon has more (0mg vs 0mg per 100g) — a difference of 0mg. Salmon is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Tinned Tuna | % DV | Salmon | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Tinned Tuna is the lower-calorie option at 86 kcal per 100g. If you need more protein, Salmon provides more at 20.4g per 100g. For lower carbohydrates, Tinned Tuna has fewer carbs at 0g per 100g.
Both tinned tuna and salmon can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Tinned Tuna or Salmon?
Tinned Tuna has 86 calories per 100g while Salmon has 208 calories per 100g. Salmon is higher in calories by 122 kcal per 100g.
Which has more protein, Tinned Tuna or Salmon?
Tinned Tuna contains 19.4g of protein per 100g. Salmon contains 20.4g of protein per 100g. Salmon has more protein.
Is Tinned Tuna healthier than Salmon?
Tinned Tuna has 86 kcal, 19.4g protein, 0g carbs and 1g fat per 100g. Salmon has 208 kcal, 20.4g protein, 0g carbs and 13.4g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Tinned Tuna or Salmon?
Tinned Tuna contains 0g of fibre per 100g, and Salmon contains 0g per 100g. Tinned Tuna has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Tinned Tuna vs Salmon?
A typical 1 can, drained of tinned tuna (165g) is around 142 calories. A typical 1 fillet of salmon (85g) is around 177 calories — a difference of 35 kcal per serving in favour of tinned tuna.
Can I substitute Tinned Tuna for Salmon in recipes?
When substituting one protein source for another, cooking time and method may need adjusting — leaner cuts cook faster and can dry out more easily than fattier ones.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).