Is it better to eat salmon or tuna sushi?

Which is richer in protein, salmon or tuna?

There isn't a significant difference, but sushi made with tuna may contain slightly more protein than sushi made with salmon. A serving of approximately 85g of tuna contains 19.8g of protein, while an equivalent amount of salmon contains 17.3g of protein, according to Health .

Both salmon and tuna provide a rich source of protein and essential amino acids. This protein helps build muscle and promotes a feeling of fullness for longer.

However, if your main goal is to maximize your protein intake, then sushi made with tuna is a better choice.

Which type of fish contains more healthy fats?

Both salmon and tuna provide healthy amounts of unsaturated fats. However, salmon has a slight edge. An 85g serving of tuna contains 2.58g of unsaturated fat, while salmon contains 6.51g.

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Omega-3 fatty acids, including DHA and EPA, help support cardiovascular health, reduce inflammation, and play a crucial role in maintaining brain function. For maximum omega-3 intake, sushi made with salmon remains the best choice.

The American Heart Association (AHA) also recommends eating at least two servings of fatty fish per week, including salmon or tuna, to ensure you're getting enough omega-3s in your diet.

Is it safe to eat sushi with raw tuna and salmon, and who should limit their consumption?

Eating raw fish is generally safe if you choose fish from reputable sources and follow proper processing and storage procedures. However, even with precautions, raw fish still poses a higher risk of illness compared to cooked seafood. You should be aware of the risk of mercury poisoning in some cases.

Tuna : Due to their large size and long lifespan, tuna easily accumulate high levels of mercury. You should limit your consumption and avoid varieties like bigeye tuna, especially during pregnancy.

Salmon : Often has lower mercury levels, making it a safer choice for everyday meals.

Therefore, certain groups of people should avoid eating raw fish and opt for cooked sushi instead, including: pregnant women, young children, the elderly, and those with weakened immune systems.

If you frequently eat sushi made with tuna, try to choose varieties with lower mercury levels, such as yellowfin tuna, skipjack tuna, or longfin tuna, instead of bluefin tuna or bigeye tuna.