Greek Yogurt vs Tuna: Nutritional Comparison
Quick answer: Tuna delivers 2.8× the protein per serving (28g vs 10g). Tuna is 73 kcal denser per serving, making greek yogurt the easier fit in a calorie-controlled day. For grams of protein per calorie, tuna wins.
Nutritional Comparison (per serving)
| Nutrient | Greek Yogurt | Tuna |
|---|---|---|
| Calories | 59 kcal | 132 kcal |
| Protein | 10g | 28g |
| Carbs | 3.6g | 0g |
| Fat | 0.4g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 1/3 cup) | 100g (about 3.5 oz, ~1 can drained) |
| Category | Protein | Protein |
| Best For | Muscle Gain, Weight Loss, Gut Health | Weight Loss, Muscle Gain, Budget Friendly |
Greek Yogurt
Greek yogurt offers nearly double the protein of regular yogurt while providing gut-healthy probiotics. It's an incredibly versatile food for fitness and weight management.
Key Benefits
- High protein for dairy
- Contains probiotics for gut health
- Rich in calcium
- Low sugar when plain
Best for: Muscle Gain, Weight Loss, Gut Health
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: Greek Yogurt at 59 kcal per serving (saves you 73 kcal vs tuna).
- To hit a protein target: Tuna at 28g per serving (2.8× the greek yogurt option).
- For protein per calorie: Tuna delivers 21.2g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is greek yogurt or tuna better for weight loss?
Greek Yogurt fits a deficit more easily — 59 kcal per serving versus 132 kcal for tuna. That's 73 kcal you don't have to budget for. Both still work in a weight loss diet at smaller portions.
Which has more protein?
Tuna wins on protein with 28g per serving versus 10g for greek yogurt. Per calorie, that's 21.2g protein/100 kcal vs 16.9g 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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