Tuna vs Turkey Breast: Nutritional Comparison
Wondering whether to choose tuna or turkey breast? Here's a detailed nutritional comparison to help you decide.
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
Best for Your Goals
- Weight loss: Tuna (132 kcal)
- Muscle gain: Turkey Breast (30g protein)
- Overall: Both are nutritious; variety is key
Frequently Asked Questions
Is tuna or turkey breast better for weight loss?
For weight loss, tuna is better at 132 cal per serving vs 135 cal. Both fit a weight loss diet with proper portions.
Which has more protein?
Turkey Breast has more protein at 30g per serving, compared to 28g for tuna.
Can I eat both in the same meal?
Since both are protein sources, vary across meals for balance.
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