tuna, light, canned in oil, drained solids vs Chicken Breast
Side-by-side nutrition comparison per serving. See which fits your goals better.
Tuna and chicken breast dominate the high-protein landscape, but tuna holds a protein-density advantage that is often overlooked. Tuna delivers a remarkable 29.1g protein per 100g at 198 calories — that is 6.6g more protein per serving than chicken breast's 22.5g at 165 calories. Gram for gram, tuna is roughly 30 percent more protein-dense.
Tuna's omega-3 fatty acid content (from its 8.21g fat) provides anti-inflammatory benefits that lean chicken breast simply cannot offer. The trade-off is mercury: as a larger predatory fish, tuna bioaccumulates mercury, and most health organizations recommend limiting consumption to two to three servings per week. Chicken breast carries no such restriction.
Canned tuna deserves special mention as possibly the most convenient protein source available. It requires zero cooking, costs roughly a dollar per can, delivers 20-25g protein per serving, and has a multi-year shelf life. For college students, office workers, or anyone without kitchen access during the day, canned tuna is essentially unmatched.
Pro tip
Upgrade canned tuna by draining it thoroughly, mixing with mashed avocado instead of mayo, and adding red onion, cherry tomatoes, and a squeeze of lemon. You swap saturated fat for monounsaturated fat and add potassium and fiber — a nutritionally superior tuna salad in every way.
Quick Verdict
Best for weight loss
Chicken Breast
Best for muscle gain
tuna, light, canned in oil, drained solids
Best for low-carb
tuna, light, canned in oil, drained solids
Macro Comparison
tuna, light, canned in oil, drained solids: 100g (100g) | Chicken Breast: 100g (100g)
198
tuna, light, canned in oil, drained solids
165
Chicken Breast
29.1g
tuna, light, canned in oil, drained solids
22.5g
Chicken Breast
0g
tuna, light, canned in oil, drained solids
0g
Chicken Breast
8.21g
tuna, light, canned in oil, drained solids
1.93g
Chicken Breast
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
59%
tuna, light, canned in oil, drained solids
55%
Chicken Breast
Track what you eat automatically
Send a photo of your tuna, light, canned in oil, drained solids or chicken breast meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | tuna, light, canned in oil, drained solids | Chicken Breast |
|---|---|---|
| Calories | 198 | 165 |
| Protein | 29.1g | 22.5g |
| Carbs | 0g | 0g |
| Fat | 8.2g | 1.9g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 416mg | 65.8mg |
| Cholesterol | 18mg | 72.7mg |
| Saturated Fat | 1.53g | 0.35g |
| Potassium | 207mg | 330mg |
| Vitamin A | 23mcg | — |
| Vitamin C | 0mg | — |
| Calcium | 13mg | 3.94mg |
| Iron | 1.39mg | 0.35mg |
Which Should You Choose?
For weight loss
Choose Chicken Breast. With 165 calories and 22.5g 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 — 6.6g more than Chicken Breast.
For low-carb diets
Choose tuna, light, canned in oil, drained solids with 0g carbs per serving.
Canned protein sources like tuna are some of the most under-tracked foods because people eat them casually. Sunn makes logging canned tuna effortless so your on-the-go meals count toward your daily protein target.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is tuna, light, canned in oil, drained solids or Chicken Breast better for weight loss?
For weight loss, Chicken Breast is the better choice. tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein per serving, while Chicken Breast has 165 calories and 22.5g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, tuna, light, canned in oil, drained solids or Chicken Breast?
tuna, light, canned in oil, drained solids has more protein per serving. tuna, light, canned in oil, drained solids provides 29.1g and Chicken Breast provides 22.5g of protein.
Can I eat both tuna, light, canned in oil, drained solids and chicken breast together?
Yes! Combining tuna, light, canned in oil, drained solids and chicken breast gives you 363 calories and 51.6g protein. This combination can work well as part of a balanced meal.