Tuna vs Lentils: Nutritional Comparison
Quick answer: Tuna delivers 3.1× the protein per serving (28g vs 9g).
Nutritional Comparison (per serving)
| Nutrient | Tuna | Lentils |
|---|---|---|
| Calories | 132 kcal | 116 kcal |
| Protein | 28g | 9g |
| Carbs | 0g | 20g |
| Fat | 1g | 0.4g |
| Fiber | 0g | 7.9g |
| Serving | 100g (about 3.5 oz, ~1 can drained) | 100g cooked (about 1/2 cup) |
| Category | Protein | Protein |
| Best For | Weight Loss, Muscle Gain, Budget Friendly | Vegan Protein, Weight Loss, 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
Lentils
Lentils are a nutritional powerhouse combining plant protein, fiber, and complex carbohydrates. They're one of the best food choices for plant-based fitness nutrition.
Key Benefits
- Excellent plant protein source
- Very high in fiber
- Rich in iron and folate
- Budget-friendly
Best for: Vegan Protein, Weight Loss, Budget Friendly
Which One Should You Pick?
- For a calorie deficit: Lentils at 116 kcal per serving.
- To hit a protein target: Tuna at 28g per serving (3.1× the lentils option).
- For protein per calorie: Lentils delivers 7.8g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
- For satiety/fiber: Lentils (7.9g fiber).
Frequently Asked Questions
Is tuna or lentils better for weight loss?
Almost identical: 132 vs 116 kcal per serving. For weight loss, base your pick on which keeps you fuller (Lentils has more fiber) rather than calories.
Which has more protein?
Tuna wins on protein with 28g per serving versus 9g for lentils. Per calorie, that's 21.2g protein/100 kcal vs 7.8g 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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