Canned Tuna (in water) vs Turkey Breast (deli)
Side-by-side macro comparison. Canned Tuna (in water) vs Turkey Breast (deli) per their standard serving sizes.
Canned Tuna (in water)
per 1 can (142g drained)
Turkey Breast (deli)
per 2 slices (56g)
Macro Comparison Table
| Macro | Canned Tuna (in water) | Turkey Breast (deli) | Difference |
|---|---|---|---|
| Calories | 130 cal | 50 cal | +160% Canned |
| Protein | 27g | 11g | +145% Canned |
| Carbs | 0g | 1g | -100% Canned |
| Fat | 1g | 0.5g | +100% 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. Turkey Breast (deli) delivers 50 calories with 11g protein, 1g carbs, and 0.5g fat. The most meaningful difference: Turkey Breast (deli) saves 80 calories per serving — meaningful over a week of meals. For protein density per calorie, Turkey Breast (deli) wins at 88% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Turkey Breast (deli) gives you 80 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), Turkey Breast (deli) 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 Turkey Breast (deli) are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Tuna (in water) or Turkey Breast (deli)?
Canned Tuna (in water) has more protein: 27g vs 11g per serving. That's a difference of 16g.
Which has fewer calories, Canned Tuna (in water) or Turkey Breast (deli)?
Turkey Breast (deli) has 50 calories per serving vs 130 calories in Canned Tuna (in water) — a difference of 80 calories.
Is Canned Tuna (in water) or Turkey Breast (deli) better for keto?
Canned Tuna (in water) is the better keto choice at 0g carbs per serving vs 1g carbs in Turkey Breast (deli).
Is Canned Tuna (in water) or Turkey Breast (deli) better for weight loss?
For weight loss, Turkey Breast (deli) gives you more calorie flexibility (80 cal less per serving). For preserving muscle during a deficit, Turkey Breast (deli) delivers more protein per calorie. Most people on cuts benefit from Turkey Breast (deli).
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey Breast (deli)
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 Turkey Breast (deli) stack up:
Full Canned Tuna (in water) guide • Full Turkey Breast (deli) guide • All comparisons