Canned Tuna (in water) vs Tofu
Side-by-side macro comparison. Canned Tuna (in water) vs Tofu per their standard serving sizes.
Canned Tuna (in water)
per 1 can (142g drained)
Macro Comparison Table
| Macro | Canned Tuna (in water) | Tofu | Difference |
|---|---|---|---|
| Calories | 130 cal | 144 cal | -10% Canned |
| Protein | 27g | 17g | +59% Canned |
| Carbs | 0g | 3g | -100% Canned |
| Fat | 1g | 9g | -89% 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. Tofu delivers 144 calories with 17g protein, 3g carbs, and 9g fat. The most meaningful difference: they're within 14 calories per serving, so calorie load is essentially equivalent. For protein density per calorie, Canned Tuna (in water) wins at 83% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Canned Tuna (in water) gives you 14 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. Tofu brings 144 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 Tofu are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Tuna (in water) or Tofu?
Canned Tuna (in water) has more protein: 27g vs 17g per serving. That's a difference of 10g.
Which has fewer calories, Canned Tuna (in water) or Tofu?
Canned Tuna (in water) has 130 calories per serving vs 144 calories in Tofu — a difference of 14 calories.
Is Canned Tuna (in water) or Tofu better for keto?
Canned Tuna (in water) is the better keto choice at 0g carbs per serving vs 3g carbs in Tofu.
Is Canned Tuna (in water) or Tofu better for weight loss?
For weight loss, Canned Tuna (in water) gives you more calorie flexibility (14 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
Canned Tuna (in water)
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:
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Other ways Canned Tuna (in water) and Tofu stack up:
Full Canned Tuna (in water) guide • Full Tofu guide • All comparisons