Tuna vs Lentils: Nutritional Comparison
Wondering whether to choose tuna or lentils? Here's a detailed nutritional comparison to help you decide.
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
Best for Your Goals
- Weight loss: Lentils (116 kcal)
- Muscle gain: Tuna (28g protein)
- Overall: Both are nutritious; variety is key
Frequently Asked Questions
Is tuna or lentils better for weight loss?
For weight loss, lentils is better at 116 cal per serving vs 132 cal. Both fit a weight loss diet with proper portions.
Which has more protein?
Tuna has more protein at 28g per serving, compared to 9g for lentils.
Can I eat both in the same meal?
Since both are protein sources, vary across meals for balance.
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