Tuna vs Salmon for Omega-3: Which Fish Offers More Health Benefits?

If you’re trying to eat healthier, you’ve probably heard that omega-3s are a big deal. These fatty acids play a huge role in keeping your heart, brain, and body in good shape. But when it comes to choosing the best fish for omega-3, things can get confusing fast.

Tuna and salmon are two of the most popular options, but they’re not created equal. Each offers different types and amounts of nutrients. Let’s dig into the facts and figure out which fish delivers more benefits.

Understanding Omega-3 Fatty Acids

Omega-3s are healthy fats your body can’t make on its own. That means you’ve got to get them from food. Fish like tuna and salmon are two of the richest sources of omega-3 fatty acids around.

There are three main types of omega-3s: ALA (found in plants), EPA and DHA (found mainly in fatty fish). EPA and DHA are the ones that support brain function, heart health, and lower inflammation. These are the kinds you want more of if you’re eating fish for better health.

Fish with the highest omega-3 usually include oily types like mackerel, sardines, salmon, and some kinds of tuna. But not all fish are equal in how much they pack in per serving. That’s where this tuna vs salmon debate starts to get real.

Nutritional Comparison of Tuna vs Salmon for Omega-3 

Let’s talk numbers. When you’re comparing omega-3 in tuna vs salmon, it’s best to look at how much EPA and DHA each one gives you.

Fish (3 oz cooked)	EPA + DHA (mg)	Calories	Protein
Wild Salmon	1,800–2,200	175	22g
Farmed Salmon	2,000–2,400	206	23g
Canned Light Tuna	200–300	99	22g
Canned Albacore Tuna	500–900	109	23g

Salmon comes out ahead here. It delivers way more omega-3 per serving, especially if it’s wild-caught or farm-raised in cold waters. That said, tuna still brings value, especially in its albacore form.

Tuna omega-3 content depends a lot on the type you choose. Light tuna has less, but it’s lower in mercury. Albacore has more omega-3, but also tends to be higher in mercury, so there’s a trade-off.

Salmon omega-3 benefits go beyond the numbers. It’s packed with anti-inflammatory fats, and that’s a win for your joints, brain, and heart.

Health Benefits of Eating Salmon

Salmon is like the superstar of fatty fish. One serving can give you a full day’s worth of omega-3s, and then some. That alone makes it a strong choice if you’re focused on boosting your intake.

These fats help keep your heart beating strong by reducing triglycerides and blood pressure. They’re also great for your brain, especially as you age. If you’re trying to stay sharp and avoid mental fog, salmon can help.

On top of that, salmon supports healthier skin and may even ease joint pain from inflammation. Farmed salmon does have slightly higher fat (and sometimes more omega-3), but you’ll want to watch for additives or colouring. If you can go wild, you’re getting a cleaner, more nutrient-dense fish.

Health Benefits of Eating Tuna

Tuna is lean, light, and easy to love. It’s high in protein and lower in fat, making it a great choice if you’re watching calories or trying to stay fit. You still get omega-3s, but not nearly as much as with salmon.

Tuna omega-3 content is better in albacore or bluefin types. Canned light tuna, while convenient and affordable, doesn’t deliver as much nutritional value. But it’s a good go-to for simple meals, and it still contributes something.

Mercury is the catch here. Tuna tends to absorb more mercury than smaller fish, especially larger species like albacore and yellowfin. If you’re pregnant, nursing, or feeding young kids, it’s safer to stick with light tuna and limit how often you eat it.

Best Fish for Omega-3: Which One Wins?

Now for the big question: which is the best fish for omega-3? If we’re looking strictly at omega-3 levels, salmon wins without question. It delivers more EPA and DHA, and that means more benefits for your heart, brain, and whole body.

But it’s not just about numbers. Tuna is still a healthy, high-protein food that fits into a balanced diet. It’s affordable, easy to prep, and gives you options when salmon isn’t on the menu.

So here’s how it breaks down:

• Pick salmon if you want the richest source of omega-3s and full-spectrum health benefits.
• Go for tuna when you need a leaner, lower-calorie option that’s still packed with protein.
• Mix both into your meals to get variety and avoid overexposure to mercury.

Everyone’s body, goals, and budget are different. You can still eat well without always buying the most expensive fish.

How to Include More Omega-3 in Your Diet

Not sure how to eat more omega-3 without getting bored? It’s easier than you think. Start with these simple ideas:

• Toss canned salmon or tuna into a salad with olive oil and lemon.
• Grill a salmon fillet with garlic and herbs.
• Make tuna patties or salmon cakes for a high-protein meal.
• Add sardines or mackerel to toast with avocado or cream cheese.

If you’re looking beyond tuna and salmon, other fish with the highest omega-3 include:

• Mackerel
• Sardines
• Herring
• Anchovies

You can also get omega-3s from chia seeds, flaxseeds, and walnuts. But plant-based sources mainly offer ALA, which isn’t converted very well in your body. That’s why fatty fish remains the top source.

Conclusion

The best fish for omega-3 depends on your specific needs. If you’re aiming for maximum benefits in the fewest bites, go for salmon. It’s richer in the fats that make a real difference for your heart, brain, and inflammation levels.

Tuna still plays an important role. It’s leaner, cheaper, and easy to find. Just be mindful of the type and how often you eat it.

You don’t have to stick with just one. A balanced diet includes variety, and both of these fish can be part of that.

If you’re looking to build long-term habits for health and longevity, check out the Lifespire Longevity Program for expert support and resources that fit your lifestyle.