Canned Tuna (in water) vs Tilapia
Side-by-side macro comparison. Canned Tuna (in water) vs Tilapia per their standard serving sizes.
Canned Tuna (in water)
per 1 can (142g drained)
Macro Comparison Table
| Macro | Canned Tuna (in water) | Tilapia | Difference |
|---|---|---|---|
| Calories | 130 cal | 128 cal | +2% Canned |
| Protein | 27g | 26g | +4% Canned |
| Carbs | 0g | 0g | 0% Canned |
| Fat | 1g | 2.7g | -63% 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. Tilapia delivers 128 calories with 26g protein, 0g carbs, and 2.7g fat. The most meaningful difference: they're within 2 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Tilapia gives you 2 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. Canned Tuna (in water) brings 130 calories — useful when you're chasing a surplus and struggling to eat enough. Canned Tuna (in water) delivers 27g 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 Tilapia are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Tuna (in water) or Tilapia?
Canned Tuna (in water) has more protein: 27g vs 26g per serving. That's a difference of 1g.
Which has fewer calories, Canned Tuna (in water) or Tilapia?
Tilapia has 128 calories per serving vs 130 calories in Canned Tuna (in water) — a difference of 2 calories.
Is Canned Tuna (in water) or Tilapia better for keto?
Tilapia is the better keto choice at 0g carbs per serving vs 0g carbs in Canned Tuna (in water).
Is Canned Tuna (in water) or Tilapia better for weight loss?
For weight loss, Tilapia gives you more calorie flexibility (2 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
Canned Tuna (in water)
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 Tilapia stack up:
Full Canned Tuna (in water) guide • Full Tilapia guide • All comparisons