Canned Tuna (in water) vs Mahi Mahi
Side-by-side macro comparison. Canned Tuna (in water) vs Mahi Mahi per their standard serving sizes.
Canned Tuna (in water)
per 1 can (142g drained)
Macro Comparison Table
| Macro | Canned Tuna (in water) | Mahi Mahi | Difference |
|---|---|---|---|
| Calories | 130 cal | 109 cal | +19% Canned |
| Protein | 27g | 23g | +17% Canned |
| Carbs | 0g | 0g | 0% Canned |
| Fat | 1g | 0.9g | +11% 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. Mahi Mahi delivers 109 calories with 23g protein, 0g carbs, and 0.9g fat. The most meaningful difference: they're within 21 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, Mahi Mahi gives you 21 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), Mahi Mahi 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 Mahi Mahi are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Tuna (in water) or Mahi Mahi?
Canned Tuna (in water) has more protein: 27g vs 23g per serving. That's a difference of 4g.
Which has fewer calories, Canned Tuna (in water) or Mahi Mahi?
Mahi Mahi has 109 calories per serving vs 130 calories in Canned Tuna (in water) — a difference of 21 calories.
Is Canned Tuna (in water) or Mahi Mahi better for keto?
Mahi Mahi is the better keto choice at 0g carbs per serving vs 0g carbs in Canned Tuna (in water).
Is Canned Tuna (in water) or Mahi Mahi better for weight loss?
For weight loss, Mahi Mahi gives you more calorie flexibility (21 cal less per serving). For preserving muscle during a deficit, Mahi Mahi delivers more protein per calorie. Most people on cuts benefit from Mahi Mahi.
Which Is Better for Your Goal?
🔥 Weight Loss
Mahi Mahi
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 Mahi Mahi stack up:
Full Canned Tuna (in water) guide • Full Mahi Mahi guide • All comparisons