Which Is Healthier Ahi Tuna or Salmon?

Ahi tuna and salmon are two of the most popular types of fish consumed worldwide. Both are known for their delicious taste and numerous health benefits.

However, when it comes to choosing between the two, many people wonder which one is healthier. In this article, we’ll compare ahi tuna and salmon in terms of nutrition, health benefits, and potential risks.


When it comes to nutrition, both ahi tuna and salmon are excellent sources of protein, vitamins, and minerals. However, their fat content differs significantly. A 3-ounce serving of cooked ahi tuna contains approximately 1 gram of fat, while the same serving size of cooked salmon contains around 5 grams of fat.


Both ahi tuna and salmon are rich sources of protein that can help promote muscle growth and repair. A 3-ounce serving of cooked ahi tuna has around 25 grams of protein, while the same serving size of cooked salmon contains approximately 22 grams.


While ahi tuna has very little fat content compared to salmon, it’s important to note that not all fats are created equal. Salmon is high in heart-healthy omega-3 fatty acids that can help reduce inflammation in the body and lower the risk of chronic diseases like heart disease and arthritis.

Health Benefits

Both ahi tuna and salmon offer numerous health benefits due to their nutrient profile.

Ahi Tuna Benefits

Ahi tuna is an excellent source of vitamin B12 which is essential for nerve function and red blood cell production. It also contains selenium which can help support thyroid function and boost immunity.

Salmon Benefits

Salmon’s high omega-3 fatty acid content makes it an excellent food for heart health. Omega-3s can help lower triglycerides, reduce blood pressure, and decrease the risk of heart disease and stroke. Additionally, salmon is an excellent source of vitamin D which can help support bone health and immune function.

Potential Risks

While both ahi tuna and salmon are generally safe to consume, there are a few potential risks to be aware of.

Ahi Tuna Risks

Ahi tuna is a type of fish that’s high in mercury, which can be harmful in large amounts. Therefore, it’s recommended to limit consumption to no more than two servings per week.

Salmon Risks

Salmon may contain environmental contaminants like polychlorinated biphenyls (PCBs), which can be harmful if consumed in large amounts. However, the benefits of consuming salmon outweigh the potential risks as long as it’s consumed in moderation.


In conclusion, both ahi tuna and salmon are healthy options that offer numerous health benefits. While ahi tuna is lower in fat and calories than salmon, salmon’s high omega-3 content makes it an excellent choice for heart health.

When choosing between the two, it ultimately comes down to personal preference and how often you consume them. As with any food, moderation is key for enjoying their benefits without experiencing any negative effects on your health.

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Michael Allen