Greek Yogurt vs Tuna
Side-by-side macro comparison. Greek Yogurt vs Tuna per their standard serving sizes.
Macro Comparison Table
| Macro | Greek Yogurt | Tuna | Difference |
|---|---|---|---|
| Calories | 59 cal | 116 cal | -49% Greek |
| Protein | 10g | 26g | -62% Greek |
| Carbs | 3.6g | 0g | 0% Greek |
| Fat | 0.7g | 0.8g | -13% Greek |
Differences shown relative to Greek Yogurt. Positive = Greek Yogurt has more.
Quick Take
Greek Yogurt delivers 59 calories per serving with 10g protein, 3.6g carbs, and 0.7g fat. Tuna delivers 116 calories with 26g protein, 0g carbs, and 0.8g fat. The most meaningful difference: Greek Yogurt saves 57 calories per serving — meaningful over a week of meals. For protein density per calorie, Tuna wins at 90% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Greek Yogurt gives you 57 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), Tuna delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Tuna brings 116 calories — useful when you're chasing a surplus and struggling to eat enough. Tuna delivers 26g 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 Greek Yogurt and Tuna are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Greek Yogurt or Tuna?
Tuna has more protein: 26g vs 10g per serving. That's a difference of 16g.
Which has fewer calories, Greek Yogurt or Tuna?
Greek Yogurt has 59 calories per serving vs 116 calories in Tuna — a difference of 57 calories.
Is Greek Yogurt or Tuna better for keto?
Tuna is the better keto choice at 0g carbs per serving vs 3.6g carbs in Greek Yogurt.
Is Greek Yogurt or Tuna better for weight loss?
For weight loss, Greek Yogurt gives you more calorie flexibility (57 cal less per serving). For preserving muscle during a deficit, Tuna delivers more protein per calorie. Most people on cuts benefit from Tuna.
Which Is Better for Your Goal?
🔥 Weight Loss
Tuna
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Tuna
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Tuna
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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