Canned Tuna (in water) vs Chicken Breast
Side-by-side macro comparison. Canned Tuna (in water) vs Chicken Breast per their standard serving sizes.
Canned Tuna (in water)
per 1 can (142g drained)
Macro Comparison Table
| Macro | Canned Tuna (in water) | Chicken Breast | Difference |
|---|---|---|---|
| Calories | 130 cal | 165 cal | -21% Canned |
| Protein | 27g | 31g | -13% Canned |
| Carbs | 0g | 0g | 0% Canned |
| Fat | 1g | 3.6g | -72% Canned |
Differences shown relative to Canned Tuna (in water). Positive = Canned Tuna (in water) has more.
Quick Take
Canned Tuna (in water) delivers 130 calories per serving with 27g protein, 0g carbs, and 1g fat. Chicken Breast delivers 165 calories with 31g protein, 0g carbs, and 3.6g fat. The most meaningful difference: Canned Tuna (in water) saves 35 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Tuna (in water) gives you 35 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Canned Tuna (in water) delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Chicken Breast brings 165 calories — useful when you're chasing a surplus and struggling to eat enough. Chicken Breast delivers 31g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Both Canned Tuna (in water) and Chicken Breast are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Tuna (in water) or Chicken Breast?
Chicken Breast has more protein: 31g vs 27g per serving. That's a difference of 4g.
Which has fewer calories, Canned Tuna (in water) or Chicken Breast?
Canned Tuna (in water) has 130 calories per serving vs 165 calories in Chicken Breast — a difference of 35 calories.
Is Canned Tuna (in water) or Chicken Breast better for keto?
Chicken Breast is the better keto choice at 0g carbs per serving vs 0g carbs in Canned Tuna (in water).
Is Canned Tuna (in water) or Chicken Breast better for weight loss?
For weight loss, Canned Tuna (in water) gives you more calorie flexibility (35 cal less per serving). For preserving muscle during a deficit, Canned Tuna (in water) delivers more protein per calorie. Most people on cuts benefit from Canned Tuna (in water).
Which Is Better for Your Goal?
🔥 Weight Loss
Canned Tuna (in water)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Chicken Breast
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
tie
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Canned Tuna (in water) and Chicken Breast stack up:
Full Canned Tuna (in water) guide • Full Chicken Breast guide • All comparisons