Tuna vs Turkey Breast: Nutritional Comparison
Quick answer: Protein content is similar (28g vs 30g). For grams of protein per calorie, turkey breast wins.
Nutritional Comparison (per serving)
| Nutrient | Tuna | Turkey Breast |
|---|---|---|
| Calories | 132 kcal | 135 kcal |
| Protein | 28g | 30g |
| Carbs | 0g | 0g |
| Fat | 1g | 1g |
| Fiber | 0g | 0g |
| Serving | 100g (about 3.5 oz, ~1 can drained) | 100g (about 3.5 oz) |
| Category | Protein | Protein |
| Best For | Weight Loss, Muscle Gain, Budget Friendly | Weight Loss, Muscle Gain, Lean Protein |
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
Turkey Breast
Turkey breast is one of the leanest protein sources available, providing even less fat than chicken breast while delivering exceptional protein content.
Key Benefits
- Extremely lean protein source
- Lower fat than chicken breast
- Rich in tryptophan
- Good source of B vitamins
Best for: Weight Loss, Muscle Gain, Lean Protein
Which One Should You Pick?
- For a calorie deficit: Tuna at 132 kcal per serving.
- To hit a protein target: Turkey Breast at 30g per serving.
- For protein per calorie: Turkey Breast delivers 22.2g of protein per 100 kcal — the more efficient pick if you're tracking macros tightly.
Frequently Asked Questions
Is tuna or turkey breast better for weight loss?
Almost identical: 132 vs 135 kcal per serving. For weight loss, base your pick on which keeps you fuller (fiber is similar) rather than calories.
Which has more protein?
Turkey Breast wins on protein with 30g per serving versus 28g for tuna. Per calorie, that's 22.2g protein/100 kcal vs 21.2g 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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