Canned Tuna vs Canned Salmon: Which Fish Is Healthier for You?

It’s no surprise that Australians love their seafood, and two choices always seem to make their way into shopping baskets each week: canned tuna and canned salmon. It’s easy to see why, too. They’re both widely available in supermarkets, packed with useful nutrients, more affordable than many cuts of red meat, and versatile enough to feature in dishes ranging from pastas to rice bowls.

Convenience aside, Better Health Victoria suggests fish delivers a distinctive blend of nutrients, including iodine, selenium, zinc, vitamin A, and long-chain omega-3s that are less commonly found together in many everyday protein foods. Together, these qualities make canned tuna and canned salmon two of the most convenient and nutrient-dense seafood choices for everyday meals. And, while they’re often grouped, each has its own strengths.

In the section below, we compare both options across nutrition, omega-3 content, taste, versatility and sustainability, drawing on trusted sources to help you choose the option that best supports your lifestyle and wellness goals.

When you compare canned tuna and canned salmon, the biggest differences come down to their protein, fat and calorie profiles. To keep things consistent, we’ve compared both using a standard 100g serving.

Protein

Canned tuna in spring water contains approximately 26.1 g of protein per 100g and about 2.6g of fat according to FSANZ. The high protein-to-fat ratio makes it one of the leanest and most complete protein sources for Australian families. By comparison, 100g of canned salmon typically contains 15.5g of protein and 5g of fat according to FSANZ.

Fats

Canned tuna in spring water has 2.6 g of fat per 100g. This makes it ideal for those who want a low-fat, high-protein seafood with consistent nutritional values. Salmon, by contrast, is an oily fish. Canned salmon in brine has approximately 5g of fat per 100g, but this also varies between brands and the quality of salmon. Farmed salmon has higher levels of fat than wild salmon because of the feed type.

According to Food Standards Australia:

• Canned pink salmon in brine (likelihood of farmed) has approximately 6.2g of fat per 100g
• Canned red salmon in brine (likelihood of wild caught) contains approximately 5.5g of fat.

Much of this fat comes from long-chain  omega-3 fatty acids, EPA and DHA, which support heart and brain health according to NIH.

Calories

Canned tuna in water contains approximately 116 calories per 100g and is a very lean, high-quality source of protein. Canned salmon (wild or farmed) contains 129 calories per 100g. Ultimately, the best choice of canned fish tuna or salmon depends on whether you’re prioritising lean protein or heart-healthy fats as part of your dietary goals.

Both tuna and salmon are great sources of long-chain omega-3 fatty acids (EPA and DHA) that are known to support heart health. The Heart Foundation states that these healthy fats help reduce inflammation and support healthy cholesterol levels, two key factors in maintaining heart health.

Salmon, particularly farmed varieties, naturally contain more omega-3s due to their higher fat content. Canned tuna in springwater offers a lighter option with fewer calories and less overall fat while still delivering valuable omega-3s in your diet.

Including either fish regularly, in line with the Heart Foundation’s recommendation of 2–3 seafood servings per week, can support cardiovascular health and overall well-being.

Tuna and salmon are quite distinct in their flavour and texture, offering a unique taste experience. Tuna has a firm, meaty texture and is mild in flavour, making it a versatile ingredient in salads, pastas and sandwiches.

The benefits of canned tuna are:

• It’s easy to use when preparing meals
• A low-fat and healthy protein
• Economical for tight budgets
• Widely available in supermarkets
• Has a mild flavour and pairs well with many ingredients

Canned salmon has a richer, buttery flavour and a soft, delicate texture when cooked. It goes well with vegetables, grains and pasta. While both fish have their place on the Australian dinner table, canned tuna often comes out on top for versatility and convenience, especially for busy households looking for nutritious meals without extra prep or cooking time. It also comes in a variety of delicious flavours, reducing the need for marination.

FSANZ recognises canned tuna and canned salmon as good sources of protein, omega-3s, and essential vitamins and minerals. Their protein content far exceeds the 10 g per serve minimum for a ‘good source’ claim, supporting their reputation as excellent protein foods. Which one you choose simply comes down to your lifestyle, taste preferences and the type of meal you’re preparing.

If you prefer a lighter, leaner option that works beautifully in quick, everyday dishes, canned tuna is a practical and versatile choice. If you’re after richer flavour and higher omega-3s, canned salmon may suit your needs.

Including seafood in your and your family’s diet, whether canned tuna or canned salmon, can support your overall health goals. If you’re looking for a premium, responsibly sourced seafood option for your everyday meals, explore Sirena’s tuna range at sirena.com.au.