Salmon or tuna? Find out which fish packs more omega-3
Which has more omega-3, salmon or tuna (photo: Freepik)
Popular fish on the table include salmon and tuna. They may seem equally healthy, but one of them contains several times more omega-3, reports Verywell Health.
Where omega-3 fatty acids are higher
Salmon contains 1.83 g of omega-3 fatty acids per serving, while tuna has 0.1 g.
According to the US National Institutes of Health, omega-3 fatty acids are essential for overall health and can help support cognitive function, heart health, and more when included in a balanced diet. Adult women need 1.1 grams of omega-3 daily, while men need 1.6 grams.
There are several types of omega-3 fatty acids, including:
- Alpha-linolenic acid (ALA) – supports heart health
- Docosahexaenoic acid (DHA) – supports brain and eye health
- Eicosapentaenoic acid (EPA) – supports heart and brain health, reduces inflammation, and promotes overall well-being
The body does not naturally produce omega-3 fatty acids, which is why it is essential to include them in your diet. Regular consumption offers health benefits such as:
- Reducing the risk of cardiovascular disease
- Supporting fetal brain and eye development during pregnancy
- Preventing certain types of cancer
- Supporting cognitive health
- Potentially easing symptoms of rheumatoid arthritis
Fresh tuna contains high levels of mercury
Where fish are farmed, caught, stored, and packaged can affect mercury levels. Generally, farmed species are the safest due to strictly controlled environments.
When choosing seafood and where to buy it, consider mercury levels:
- Farmed salmon – 18.1 µg/kg
- Wild salmon – 56.3 µg/kg
- Fresh tuna – 340 µg/kg
- Canned tuna – 77 µg/kg
Preferences also matter when it comes to consuming fish:
- Salmon has a buttery, slightly sweet flavor and tender texture. Its light, delicate texture is best for baking, boiling, or pan-frying.
- Tuna has a meaty flavor and firm, dense texture. It is suitable for almost any cooking method, from grilling to baking.
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