Food compare · 2026
Canned tuna (in water) vs Salmon
Canned tuna (in water) vs Salmon compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Canned tuna (in water) | Salmon |
|---|---|---|
| Calories | 116 kcal | 208 kcal |
| Protein | 26 g | 22 g |
| Carbs | 0 g | 0 g |
| Fat | 1 g | 13 g |
| Fiber | — | — |
| Protein per 100 kcal | 22.4 g | 10.6 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick canned tuna in water when you want very lean, convenient protein. Pick salmon when omega-3 fat is part of the goal.
Pick Canned tuna (in water) when
Quick high-protein lunches, desk meals, and low-fat tracking days.
Pick Salmon when
Fatty-fish meals where EPA/DHA matter more than minimum calories.
Caveats
- Tuna in oil and smoked salmon change the comparison. Mercury guidance differs by population — follow local advice.
Food notes
🐟 Canned tuna (in water)
Best protein-per-dollar at most grocery stores. ~70 kcal/can with 16g protein. Mercury concerns limit to 2-3 cans/week for most adults.
🐟 Salmon
Best omega-3 source in the standard supermarket. ~2g EPA+DHA per 4 oz. Great for cuts where fat is limiting (use as your fat source).
AskCalories
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