The bottom line. Overall, salmon offers higher levels of brain-boosting omega-3 fats, and much higher levels of bone-strengthening calcium. While tuna contains less of these, it's still a good source of omega-3 fats and an excellent source of hunger-busting protein.
Both tuna and salmon are good, healthy sources of protein. They're also low in cholesterol and highly nutritious. If you're trying to manage your weight, choose tuna for the low fat protein. If you want to boost your omega-3 intake, go for salmon.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
Takeaway. The FDA recommends eating 8 ounces of salmon per week. So you *can* eat it every day but in smaller servings. If you're pregnant, the FDA recommends eating 8 to 12 ounces of seafood per week from sources that have lower mercury levels — including salmon!
Canned salmon is every bit as nutritious as fresh salmon. Canned salmon contains a variety of key nutrients, including protein, calcium, vitamins B & D, and healthy omega-3 fatty acids. Omega-3 fats promote healthy brain development in babies and may lower your risk of heart disease.
1. Salmon. Salmon is versatile and one of the best sources of omega-3 fatty acid, which is essential as the body cannot make it on its own so it must be obtained through food. Salmon's also high in protein, with just 200g providing around 44g protein.
Too much sodium can lead to high blood pressure, stroke, and heart disease —but “in the context of a varied diet, [tinned fish] likely won't make too much of a difference,” Rumsey says. Basically, if you don't eat it every day, at every meal, you're probably good.
Still, small amounts of mercury can pose a risk to young children, unborn babies and the babies of nursing mothers, so the recommended servings of even low-mercury canned light tuna and salmon are no more than 2 to 3 servings per week of 3 to 4 ounces for folks who fall into those categories.
The protein content and fair calorie content of salmon make it the ideal food for those looking to lose or maintain weight. Studies show that those who eat fish tend to have healthier weights than those who don't. Rich in micronutrients. Salmon is not only good for its macros but also for its micronutrients.
Red salmon has a richer taste and makes for a firmer yet fattier meal. Pink salmon is known for having a mild flavor and softer patty. These differences in freshness, safety, taste, and texture often result in people developing a preference for one of the fish over the other.
Canned salmon is available packed in water or oil. Pick water-packed since the oil tends to leach out a considerable amount of the omega-3 fatty acids. Most canned salmon contains sodium, but low-salt varieties are available. Also, boneless and skinless types may be found, but they have less nutritional value.
Experts recommend all adults eat at least two portions (a total of 8 ounces) of seafood a week, especially fish that are high in omega-3s like salmon. The FDA and the EPA both suggest that children eat 1-2 servings (about 2 to 4 ounces) of seafood a week starting at age at age 1.
High in Sodium: Canned salmon is often high in sodium, which can be problematic for those with high blood pressure or other health conditions that require a low-sodium diet. Lower Quality: Canned salmon is often made from lower quality salmon, which may not have the same nutritional benefits as fresh salmon.
Canned salmon is already cooked - just drain the liquid and it's ready to eat or add to your favourite dish. You can remove the skin if you like. Don't throw out the soft, calcium-rich bones!
Fish and shellfish in this category, such as salmon, catfish, tilapia, lobster and scallops, are safe to eat two to three times a week, or 8 to 12 ounces per week, according to the FDA.
Fish Low in Mercury
Canned salmon has an average mercury load of 0.014 ppm and can reach measurements up to 0.086 ppm.
Salmon is a fatty fish, and just like any other food, consuming too much of it can lead to weight gain and other health problems. While comparatively lower than other types of seafood, salmon also contains mercury, which can be harmful in large amounts. We strongly recommend you to have a balanced diet.
Canned light tuna is in the “Best Choices” category and it is fine to eat 2 to 3 servings per week. We recommend that you eat a variety of fish. You may wish to try other affordable fish in the “Best Choices” category such as canned salmon or sardines, frozen fish, or fresh fish that are at a reduced price. 3.