can you eat tuna and salmon in the same day

Can You Eat Tuna and Salmon in the Same Day?

Tuna and salmon are both incredibly popular and nutritious fish With their stellar nutritional profiles and versatility, it’s no wonder 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 without risking mercury exposure?

The short answer is yes, you can absolutely eat both tuna and salmon on the same day. Consuming tuna and salmon together provides protein, healthy fats and essential nutrients. However, there are recommendations to limit tuna intake for pregnant women, breastfeeding mothers and young children due to potential mercury levels.

This article provides a deep dive into the nutrition mercury risks benefits, and safe serving recommendations for eating tuna and salmon. Read on to learn everything you need to know about enjoying these amazing fish in one day!

Tuna and Salmon Nutrition

Let’s start by looking at the stellar nutritional profiles of tuna and salmon.

Tuna is one of the best sources of lean protein available. A 3 ounce serving contains about 22 grams of protein with just 1 gram of fat and 110 calories. Tuna also provides:

• Vitamin B3 – vital for converting food into energy
• Vitamin B6 – supports immune function and metabolism
• Selenium – antioxidant that protects cells from damage
• Omega-3 fatty acids – anti-inflammatory fats, but lower levels than salmon

Meanwhile, salmon is the oily fish superstar. A 3 ounce serving of salmon contains about 17 grams of satiating protein and 100 calories. Salmon is also loaded with:

• B vitamins – for energy production and red blood cell formation
• Potassium – regulates fluid balance and heart contractions
• Selenium – protects cells from oxidative damage
• Omega-3s EPA and DHA – reduces inflammation and heart disease risk
• More vitamin D than tuna – crucial for bone health

As you can see, both tuna and salmon deliver an impressive nutritional package. Consuming both in a single day can help meet your protein needs while providing a wide range of vitamins, minerals and healthy fats.

Mercury Concerns

Now, here is the main caveat with eating fish – mercury content. Mercury is a heavy metal that accumulates in certain fish like tuna and salmon. Consuming high levels of mercury over time can cause neurological issues.

The mercury levels in most tuna and salmon are very low to moderate. Eating both tuna and salmon in one day is safe for most adults. However, the FDA does provide guidelines for limiting tuna intake in vulnerable groups:

• Pregnant women – no more than 6 oz of albacore (white) tuna per week due to higher mercury levels. Limit light tuna to 12 oz per week.

• Breastfeeding women – same limits on tuna as pregnant women; salmon is low mercury.

• Children ages 1-3 years – limit albacore tuna to 3 oz per month; light tuna to 4 oz per month.

So as long as you follow the recommended intake guidelines based on your age and stage of life, enjoying tuna and salmon together should not pose mercury exposure risks.

Benefits of Eating Tuna and Salmon

Balancing out the mercury concerns, eating tuna and salmon provides plenty of health perks. Here are some of the biggest benefits of adding these fish to your diet:

• Protein for muscle – tuna and salmon provide complete, high quality proteins to maintain and build lean muscle mass.

• Omega-3 fats – salmon contains anti-inflammatory omega-3s EPA and DHA that are linked with heart health; tuna provides smaller amounts.

• Nutrient boost – excellent sources of B vitamins, selenium, potassium and vitamin D.

• Heart health – salmon’s omega-3s can lower triglycerides and raise good HDL cholesterol.

• Brain function – omega-3s are crucial for optimal brain health and development.

• Lean protein – tuna is an awesome source of lean protein to help manage calories.

• Convenience – canned tuna and salmon are easy additions to salads, sandwiches and snacks.

• Variety – eating different fish helps ensure you get a range of nutrients.

Maximum Recommended Intake

When it comes to how much tuna and salmon you can safely eat in a day, recommendations vary. But the general advice is to eat 2-3 servings of fish per week. Here are some maximum recommendations:

• Tuna – up to 3-4 servings (5-6 oz each) per week

• Salmon – 2-3 servings (5-6 oz each) per week

This provides around 250-350 mg combined EPA/DHA omega-3s daily. Consuming over 3 grams EPA/DHA daily may increase bleeding or immune effects.

Again, the limitations are mainly for pregnant women, breastfeeding moms and young children regarding tuna intake. For most healthy adults, the nutritional pros of extra tuna and salmon likely outweigh potential cons when enjoyed in moderation.

Canned Tuna and Salmon Safety

Canned tuna and salmon provide a shelf-stable, budget-friendly way to reap the benefits of these fish. But is canned fish safe?

The answer is yes – canned tuna and salmon are perfectly safe options when proper precautions are followed:

• Choose reputable brands that meet food safety standards.

• Opt for tuna canned in water to reduce sodium.

• Rinse canned fish before use to remove excess sodium.

• Choose smaller tuna species like skipjack that are lower in mercury.

• Refrigerate open cans and use within a few days.

When managed properly, canned tuna and salmon are nutritionally similar to their fresh counterparts. Rinsing helps reduce the sodium content.

Healthy and Creative Ways to Eat Tuna and Salmon

If you want to enjoy tuna and salmon in the same day, there are tons of appetizing ways to do so! Here are some healthy, creative recipes and serving ideas:

• Breakfast – Salmon and spinach omelet; tuna salad toast

• Lunch – Tuna melt sandwich; salmon burgers; tuna avocado bowl

• Dinner – Seared salmon with veggies; tuna pasta bake

• Snacks – Salmon and crackers; tuna stuffed tomato; DIY sushi rolls

• Salads – Salmon niçoise; tuna poke; canned fish pasta salad

• Soups – Salmon chowder; tuna and white bean

With endless options for salads, sandwiches, entrées and snacks, eating tuna and salmon together can add great nutrition and flavor to your day!

The Bottom Line

Tuna and salmon are extremely nutritious, protein-packed fish that provide a variety of beneficial nutrients. Consuming both tuna and salmon in one day is perfectly safe for most people.

The only exceptions are pregnant women, breastfeeding mothers and young children, who should limit tuna due to mercury concerns. But for most healthy adults, the nutritional upsides of eating tuna and salmon in a day outweigh the potential downsides when enjoyed in moderation.

Aim for 2-3 total servings of fish per week. Vary your choices to include salmon, tuna, shellfish and fish low in mercury. This ensures you gain the greatest nutritional benefits from these delicious, healthy protein powerhouses.

So go ahead and enjoy tuna and salmon together as desired to meet your protein needs and get an influx of omega-3s, B vitamins, selenium and other vital nutrients. Just be mindful of the recommended intake guidelines for vulnerable groups regarding tuna consumption. Both amazing fish can be part of a healthy, balanced diet when standards for mercury risks are followed.