tuna, light, canned in oil, drained solids vs Tilapia
Side-by-side nutrition comparison per serving. See which fits your goals better.
This one trips people up because "tuna" can mean wildly different things depending on how it's packed. Canned tuna in oil clocks in at 198 calories and 8.2g of fat per 100g — nearly 5x the fat of tilapia. That oil adds up fast when you're spooning it straight from the can. Tilapia, meanwhile, is an absurdly lean fish at just 96 calories and 1.7g fat.
Here's where it gets nuanced: tuna in oil still packs 29g protein per 100g, which is genuinely impressive. If you drain it well, you can knock off a meaningful chunk of that fat. But if you're comparing apples to apples, tuna in water (around 116 cal, 25.5g protein) is the fairer fight against tilapia. The real question isn't which fish is better — it's whether you're accounting for that oil when you log your meals, because most people aren't.
Pro tip
If you buy canned tuna in oil for the taste (fair — it's better), drain it in a fine mesh strainer and press gently with a fork. You'll remove roughly 40% of the added fat. Or just switch to tuna in water and add your own measured teaspoon of good olive oil.
Quick Verdict
Best for weight loss
Tilapia
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) | Tilapia: 100g (100g)
198
tuna, light, canned in oil, drained solids
96
Tilapia
29.1g
tuna, light, canned in oil, drained solids
20.1g
Tilapia
0g
tuna, light, canned in oil, drained solids
0g
Tilapia
8.21g
tuna, light, canned in oil, drained solids
1.7g
Tilapia
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
59%
tuna, light, canned in oil, drained solids
84%
Tilapia
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| Nutrient | tuna, light, canned in oil, drained solids | Tilapia |
|---|---|---|
| Calories | 198 | 96 |
| Protein | 29.1g | 20.1g |
| Carbs | 0g | 0g |
| Fat | 8.2g | 1.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 416mg | 52mg |
| Cholesterol | 18mg | 50mg |
| Saturated Fat | 1.53g | 0.59g |
| Potassium | 207mg | 302mg |
| Vitamin A | 23mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 13mg | 10mg |
| Iron | 1.39mg | 0.56mg |
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 tuna, light, canned in oil, drained solids with 0g carbs per serving.
Building muscle requires consistent protein intake, and canned tuna is one of the easiest sources to keep stocked. Logging whether it's packed in oil or water makes a bigger calorie difference than most people expect.
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Take the free quizCommon Questions
Is tuna, light, canned in oil, drained solids or Tilapia better for weight loss?
For weight loss, Tilapia is the better choice. tuna, light, canned in oil, drained solids has 198 calories and 29.1g protein per serving, while Tilapia has 96 calories and 20.1g 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 Tilapia?
tuna, light, canned in oil, drained solids has more protein per serving. tuna, light, canned in oil, drained solids provides 29.1g and Tilapia provides 20.1g of protein.
Can I eat both tuna, light, canned in oil, drained solids and tilapia together?
Yes! Combining tuna, light, canned in oil, drained solids and tilapia gives you 294 calories and 49.2g protein. This combination can work well as part of a balanced meal.