Tuna Steak (yellowfin, fresh)
29.2gprotein / 100g130 cal · 1.3g fat · $$$$ · Quality 0.92
Salmon (Atlantic, farmed)
25.4gprotein / 100g208 cal · 13.4g fat · $$$$ · Quality 0.91
There's a meaningful protein-density gap here: Tuna Steak (yellowfin, fresh) runs 29.2g per 100g against Salmon (Atlantic, farmed)'s 25.4g, roughly 3.8g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
Cost is roughly comparable between the two ($$$$), so budget isn't the deciding factor here.
Tuna Steak (yellowfin, fresh)'s typical serving also delivers more leucine (2350mg vs Salmon (Atlantic, farmed)'s 2000mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Tuna Steak (yellowfin, fresh) or Salmon (Atlantic, farmed) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Tuna Steak (yellowfin, fresh) | Salmon (Atlantic, farmed) |
|---|---|---|
| Protein | 29.2g | 25.4g |
| Calories | 130 | 208 |
| Fat | 1.3g | 13.4g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.92 | 0.91 |
| Relative cost | $$$$ | $$$$ |
| Prep time | 8 min | 15 min |
Frequently asked
Which has more protein, tuna steak (yellowfin, fresh) or salmon (atlantic, farmed)?
Tuna Steak (yellowfin, fresh) has 29.2g of protein per 100g compared to Salmon (Atlantic, farmed)'s 25.4g.
Which is lower in calories?
Tuna Steak (yellowfin, fresh) is lower in calories per 100g, at 130 vs the other's 208.