Tilapia vs tuna, light, canned in oil, drained solids
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Tilapia
Best for muscle gain
tuna, light, canned in oil, drained solids
Best for low-carb
Tilapia
Macro Comparison
Tilapia: 100g (100g) | tuna, light, canned in oil, drained solids: 100g (100g)
96
Tilapia
198
tuna, light, canned in oil, drained solids
20.1g
Tilapia
29.1g
tuna, light, canned in oil, drained solids
0g
Tilapia
0g
tuna, light, canned in oil, drained solids
1.7g
Tilapia
8.21g
tuna, light, canned in oil, drained solids
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
84%
Tilapia
59%
tuna, light, canned in oil, drained solids
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Take the free quizPer 100g Comparison
| Nutrient | Tilapia | tuna, light, canned in oil, drained solids |
|---|---|---|
| Calories | 96 | 198 |
| Protein | 20.1g | 29.1g |
| Carbs | 0g | 0g |
| Fat | 1.7g | 8.2g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 52mg | 416mg |
| Cholesterol | 50mg | 18mg |
| Saturated Fat | 0.59g | 1.53g |
| Potassium | 302mg | 207mg |
| Vitamin A | 0mcg | 23mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 10mg | 13mg |
| Iron | 0.56mg | 1.39mg |
Which Should You Choose?
For weight loss
Choose Tilapia. With 96 calories and 20.1g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose tuna, light, canned in oil, drained solids. tuna, light, canned in oil, drained solids delivers 29.1g protein per serving — 9g more than Tilapia.
For low-carb diets
Choose Tilapia with 0g carbs per serving.
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Take the free quizCommon Questions
Is Tilapia or tuna, light, canned in oil, drained solids better for weight loss?
For weight loss, Tilapia is the better choice. Tilapia has 96 calories and 20.1g protein per serving, while tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Tilapia or tuna, light, canned in oil, drained solids?
tuna, light, canned in oil, drained solids has more protein per serving. Tilapia provides 20.1g and tuna, light, canned in oil, drained solids provides 29.1g of protein.
Can I eat both tilapia and tuna, light, canned in oil, drained solids together?
Yes! Combining tilapia and tuna, light, canned in oil, drained solids gives you 294 calories and 49.2g protein. This combination can work well as part of a balanced meal.