Salmon vs tuna. Which is healthier?

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Why salmon is a better choice than tuna

Whether it is enjoyed on a sandwich; with brown rice or in a salad, tuna is a popular lunch choice. Known for being high in protein and relatively low in fat, tuna is a popular choice for fitness professionals and those wanting to lose weight and it is not uncommon to see fans work their way through several tins each day. 

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Far less popular as a regular lunch choice is tinned salmon yet when it comes to the good fats that we know are good for us, it may surprise you to hear that tinned tuna is generally very low in these good fats. Tinned salmon on the other hand is one of the richest natural sources of the powerful omega 3 fats, and as such it would benefit many of us by making a swap from tuna to salmon, at least some of the time. 

While tuna fillets do contain some omega 3 fat, it is still relatively low compared to that of salmon fillets. In addition, there is often consumer demand for ‘low fat’ products and as such, the fat that is naturally present in tuna may even be extracted and then resold as a fish oil supplement. On the other hand, even though tinned salmon is not as concentrated in omega 3 fat as fillets, even the tinned varieties contain upwards of 1g of omega 3 in a single serve. This means a serve of tinned salmon each day is not only a protein rich choice, but one that gives you a hefty dose of these powerful fats.

The other thing to keep in mind if tinned tuna is your go to protein of choice is that tinned tuna is also a source of mercury, and as such the recommendations for regular consumption is at most twice each week. Many people eat tinned tuna every single day, which is again another reason to swap to salmon at least some of the time. 

Per 100g | Total Fat | Total Omega 3 | EPA | DHA

Tassal Roasted | 10.4| 1.8 | 374 | 425

John West Olive Oil | 13.6 | 0.3 | 109 | 190

Tassal Springwater | 6.9 | 1.2 | 382 | 434

Coles Pink Salmon | 0.9 | 0.4 | 80 | 260

Sirena Tuna in Oil | 7.0 | N/K | EPA & DHA =135

John West Tuna Slices | 0.9 | 0.3 | 35 | 262

John West Salmon & Beans | 8.2 | 1.5 | 54 | 99

Tassal Salmon & Beans | 8.4 | 0.5 | 111 | 160

Tassal Easy Bake Natural | 14.2 | 1.6 | 395 | 535

Birds Eye Steam Fresh | 2.8 | N/K | N/K | N/K