Tuna and salmon are both incredibly nutritious fish loaded with protein, healthy fats, vitamins, and minerals. Many people enjoy eating canned tuna and salmon as easy, affordable protein sources. But can you safely eat both tuna and salmon in the same day?
Short answer: yes, you can eat both tuna and salmon on the same day without anyone getting sick. But some groups, like pregnant women and young children, are told to limit their tuna intake because it contains mercury.
Find out more about how much tuna and salmon are safe to eat, mercury concerns, and how you can enjoy these fish.
Tuna and Salmon Nutrition
That being said, both tuna and salmon are good sources of protein and many nutrients that are good for you:
Tuna
- High in protein, vitamin B3, vitamin B6, selenium
- Contains omega-3 fats, but at lower levels than salmon
- Provides lean protein with minimal fat and calories
Salmon
- High in protein, B vitamins, potassium, selenium
- Excellent source of anti-inflammatory omega-3 fats EPA and DHA
- Contains more vitamin D than tuna
Tuna and salmon make nutritious additions to a balanced diet. Eating both in a single day can help you meet your daily protein needs while providing a variety of beneficial nutrients.
Mercury Concerns
Mercury is a heavy metal that can accumulate in certain fish like tuna and salmon. High mercury exposure is associated with neurological issues, especially during fetal development and childhood.
However, both tuna and salmon contain low to moderate, safe levels of mercury when consumed in moderation. There is no immediate risk of mercury toxicity from eating both in one day.
But for pregnant women, breastfeeding moms, and young children, there are recommendations to limit high-mercury fish:
Pregnant Women & Breastfeeding Moms
- Limit albacore (white) tuna to 6 oz (170 g) per week
- Limit canned light tuna to 12 oz (340 g) per week
- Salmon is low mercury and can be eaten 2-3 servings per week
Children Ages 1–3 Years
- Limit albacore tuna to 3 oz (85 g) per month
- Limit light tuna to 4 oz (113 g) per month
- Salmon is low mercury and can be eaten 2–3 servings per week
So as long as you follow the recommended limits based on your age and stage of life, enjoying both tuna and salmon in a single day should not be an issue in regard to mercury exposure.
Benefits of Eating Tuna and Salmon
Here are some of the top benefits of incorporating tuna and salmon into your diet:
-
Protein for muscle: Both are high quality, complete proteins that provide amino acids to build and repair muscle.
-
Omega-3 fats: Salmon is one of the best sources of anti-inflammatory omega-3s EPA and DHA, while tuna provides lower amounts.
-
Nutrient boost: Excellent sources of B vitamins, selenium, potassium, vitamin D, and more.
-
Heart health: Omega-3s in salmon may reduce heart disease risk by lowering triglycerides and raising HDL cholesterol.
-
Brain function: Omega-3s are important for brain development and protection against cognitive decline.
-
Lean protein: Tuna is very high in protein with minimal fat and calories if you are limiting calories.
-
Convenience: Canned and pouched tuna and salmon make nutritious additions to salads, sandwiches, and snacks.
-
Variety: Alternating between both fish helps ensure you obtain nutrients from each.
Maximum Recommended Intake
For most adults, there are no strict limits on how much tuna and salmon you can healthfully eat in a day. However, the general recommendation is to eat 2-3 servings of fish per week as part of a healthy diet.
Here are some maximum servings recommended by health organizations:
-
Up to 3-4 servings (5-6 oz or 142-170g each) per week for tuna
-
2-3 servings (5-6 oz or 142-170g each) per week for salmon
This provides around 250-350 mg combined EPA/DHA omega-3s per day. Consuming more than 3 grams combined EPA/DHA per day may increase risks for bleeding or immune effects.
Again, the main concern is limiting tuna intake for pregnant women, breastfeeding moms, and young kids due to mercury exposure.
For most healthy adults, the nutritional benefits of eating extra servings of tuna and salmon in a day generally outweigh potential risks when consumed in moderation as part of a varied diet.
Is Canned Tuna and Salmon Safe?
Canned tuna and salmon provide an affordable, convenient way to add these fish to your diet. But is canned fish safe and nutritious?
The short answer is yes – canned tuna and salmon are perfectly safe options. Here are some tips for choosing safe, nutritious canned fish:
-
Look for reputable brands that carefully control the canning process.
-
Opt for tuna canned in water to reduce sodium intake.
-
Rinse canned fish before use to remove excess sodium.
-
Opt for small fish like skipjack tuna that are lower in mercury.
-
Store unopened cans in a cool, dry place; refrigerate opened cans.
-
Consume canned fish within a few days once opened.
-
Use bones and liquid in canned salmon for an extra calcium boost.
As long as you choose a reputable brand and follow basic storage guidelines, canned tuna and salmon are nutritionally comparable to fresh fish. Rinsing the fish helps reduce sodium content.
Healthy and Creative Ways To Eat Tuna and Salmon
If you love tuna and salmon, here are some healthy, creative ways to enjoy both fish in your diet:
Breakfast: Salmon and spinach omelet; tuna salad toast
Lunch: Tuna melt sandwich; salmon burgers; tuna avocado bowl
Dinner: Seared salmon with roasted veggies; tuna pasta bake
Snacks: Salmon and crackers; tuna salad stuffed tomato; DIY sushi rolls
Salads: Salmon niçoise salad; tuna poke salad; canned fish pasta salad
Soups: Salmon chowder; tuna and white bean soup
With endless options for salads, sandwiches, bowls, snacks and more, eating tuna and salmon in a day can provide amazing taste and nutrition.
The Bottom Line
Tuna and salmon are both extremely healthy, protein-packed fish that provide a variety of nutrients. There is no concern with eating both tuna and salmon in the same day, unless you are pregnant, breastfeeding, or a young child, in which case tuna intake should be limited.
For most people, the nutritional benefits of tuna and salmon far outweigh potential mercury risks when consumed in moderation as part of a balanced diet.
Aim for 2-3 servings of fish per week, including a variety of low-mercury choices like salmon, tuna, tilapia, shrimp and more. This ensures you gain the most nutritional benefit from these amazing, super-healthy protein sources.
So go ahead and enjoy tuna and salmon as desired to boost your intake of protein, omega-3 fats and essential nutrients. Just be mindful of recommended serving sizes if you are pregnant or feeding children. Both delicious fish can be part of a varied, nutritious diet.
Taking fish liver oil supplements
If you take fish liver oil supplements, remember that these are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful.
As a general rule, the Scientific Advisory Committee on Nutrition says that people who take vitamin A supplements shouldn’t have more than 1 5mg a day from your food and supplements combined. Women who are pregnant should not take vitamin A supplements, such as fish liver oil supplements, because too much vitamin A can hurt an unborn child. Learn more about vitamin A.
Should children and babies over 6 months eat fish?
Children under the age of 16 should avoid eating any shark, swordfish or marlin. This is because the levels of mercury in these fish can affect a childs nervous system.
Avoid giving raw shellfish to babies and children to reduce their risk of getting food poisoning.
Learn more about healthy eating for the under-5s in Your babys first solid foods.
Boys can eat up to four servings of oily fish a week, but girls should not eat more than two servings. The reason for this is that the pollutants found in oily fish can build up in the body and could hurt a future unborn child.
Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME
FAQ
Can you eat tuna with salmon?
Is it okay to eat fish two days in a row?
Is it OK to eat tuna twice a day?
Can I eat salmon 5 days in a row?
Can you eat tuna and salmon together?
According to Ali, both tuna and salmon are versatile protein options that can be used as substitutes for meat and poultry in various dishes. Salmon’s strong flavor is suitable for burgers and is great added to pasta, salads, and egg dishes, like quiche or egg muffins. Tuna can also be used in similar ways.
Is it safe to eat 8 oz of Atlantic salmon 4 to 5 times a week?
Despite being considered a very nutritious meat, agencies such as the United States Environmental Protection Agency do not recommend eating salmon more than twice a week due to several types of contaminants present in the fish, especially if it is salmon from aquaculture.
Should you choose salmon or tuna for your meal?
Both salmon and tuna are nutritious choices for your diet. When you want to boost your omega-3 and vitamin D intake, choose salmon. If you prefer more protein and fewer calories, opt for tuna. Tuna and salmon are popular seafood choices, both renowned for their flavor and culinary uses.
Is it safe to eat tuna every day?
Tuna is one of the most convenient protein sources that exists, so it can easily become a go-to lunch. But is it safe to eat it every day? Nearly all seafood contains traces of mercury, according to the Food and Drug Administration. So the question is: At what level does mercury become poisonous? Tim Boyle / Today The short answer: Probably.