Eggs vs Tuna: Nutritional Comparison
Quick answer: Tuna delivers 2.2× the protein per serving (28g vs 13g). For grams of protein per calorie, eggs wins.
Nutritional Comparison (per serving)
| Nutrient | Eggs | Tuna |
|---|---|---|
| Calories | 155 kcal | 132 kcal |
| Protein | 13g | 28g |
| Carbs | 1.1g | 0g |
| Fat | 11g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 2 large eggs) | 100g (about 3.5 oz, ~1 can drained) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Maintenance, Budget Friendly | Weight Loss, Muscle Gain, Budget Friendly |
Eggs
Eggs are nature's perfect protein package, providing complete amino acids, healthy fats, and essential vitamins at an affordable price point.
Key Benefits
- Complete protein with all essential amino acids
- Rich in choline for brain health
- Contains healthy fats
- Affordable protein source
Best for: Muscle Gain, Maintenance, Budget Friendly
Tuna
Tuna is one of the highest protein-per-calorie foods available, making it a go-to for anyone cutting weight or building muscle on a budget.
Key Benefits
- Extremely high protein per calorie
- Virtually no fat or carbs
- Rich in omega-3s
- Convenient canned option
Best for: Weight Loss, Muscle Gain, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Tuna at 132 kcal per serving.
- To hit a protein target: Tuna at 28g per serving (2.2× the eggs option).
- For protein per calorie: Eggs delivers 8.4g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is eggs or tuna better for weight loss?
Almost identical: 155 vs 132 kcal per serving. For weight loss, base your pick on which keeps you fuller (fiber is similar) rather than calories.
Which has more protein?
Tuna wins on protein with 28g per serving versus 13g for eggs. Per calorie, that's 21.2g protein/100 kcal vs 8.4g protein/100 kcal — useful context when you're aiming for a high-protein, controlled-calorie day.
Can I eat both in the same meal?
Both are protein sources, so stacking them in one meal duplicates macros instead of balancing them. Rotate across meals or pair each with a different macro category (carbs and a fat source).
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