Canned Tuna (in water) vs Turkey
Side-by-side macro comparison. Canned Tuna (in water) vs Turkey per their standard serving sizes.
Canned Tuna (in water)
per 1 can (142g drained)
Macro Comparison Table
| Macro | Canned Tuna (in water) | Turkey | Difference |
|---|---|---|---|
| Calories | 130 cal | 135 cal | -4% Canned |
| Protein | 27g | 30g | -10% Canned |
| Carbs | 0g | 0g | 0% Canned |
| Fat | 1g | 1g | 0% 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 delivers 135 calories with 30g protein, 0g carbs, and 1g fat. The most meaningful difference: they're within 5 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, Canned Tuna (in water) gives you 5 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 delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Turkey brings 135 calories — useful when you're chasing a surplus and struggling to eat enough. Turkey delivers 30g 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 are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Canned Tuna (in water) or Turkey?
Turkey has more protein: 30g vs 27g per serving. That's a difference of 3g.
Which has fewer calories, Canned Tuna (in water) or Turkey?
Canned Tuna (in water) has 130 calories per serving vs 135 calories in Turkey — a difference of 5 calories.
Is Canned Tuna (in water) or Turkey better for keto?
Turkey is the better keto choice at 0g carbs per serving vs 0g carbs in Canned Tuna (in water).
Is Canned Tuna (in water) or Turkey better for weight loss?
For weight loss, Canned Tuna (in water) gives you more calorie flexibility (5 cal less per serving). For preserving muscle during a deficit, Turkey delivers more protein per calorie. Most people on cuts benefit from Turkey.
Which Is Better for Your Goal?
🔥 Weight Loss
Turkey
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Turkey
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 Turkey stack up:
Full Canned Tuna (in water) guide • Full Turkey guide • All comparisons