Fish is a must if you’re looking to pack on lean muscle, and two of the best (and most wallet-friendly) options are salmon and tuna. Each is a surefire way to get a heavy dose of protein, but to find out which is really the better option, we turned to Karen Ansel, R.D., spokesperson for the Academy of Nutrition and Dietetics. Her take:

“Salmon may have more calories,” she says, “but for an active guy, that’s not so bad. For those extra 16 calories per serving, you get heart-healthy fats, nearly as much calcium as a glass of milk, and almost an entire daily dose of vitamin D, which is almost impossible to find in other foods—including tuna.”

  Tuna Salmon
Cost Per Can $1-2 $2-3
Calories 181 197
Protein 33g 28g
Saturated Fat > 1g > 2g
Fat 4g 9g
Intangibles Vitamins B12, B6, Selenium Heart-Healthy Fats, Vitamin D, Calcium

*** Winner: Salmon ***


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