Calorie comparison
Tilapia vs Tuna
Per 100 grams, tuna is the lighter choice by 13 calories. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Tilapia | Tuna |
|---|---|---|
| Calories | 129 | 116 |
| Protein | 26 g | 26 g |
| Carbs | 0 g | 0 g |
| Fat | 2.7 g | 1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🐟 Tilapia
3 oz cooked (85 g)
110 cal
22.1 g protein · 0 g carbs · 2.3 g fat
🐟 Tuna
3 oz canned in water (85 g)
99 cal
22.1 g protein · 0 g carbs · 0.9 g fat
Frequently asked
Which has more calories, tilapia or tuna?
Per 100 g, tilapia has 129 calories and tuna has 116. Tuna is lower in calories.
Which has more protein, tilapia or tuna?
Tilapia has 26 g of protein per 100 g; tuna has 26 g. They're tied on protein.
Is tilapia or tuna better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tuna — but portion size matters more than which food you pick.
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