Tilapia vs Tuna
Side-by-side macro comparison. Tilapia vs Tuna per their standard serving sizes.
Macro Comparison Table
| Macro | Tilapia | Tuna | Difference |
|---|---|---|---|
| Calories | 128 cal | 116 cal | +10% Tilapia |
| Protein | 26g | 26g | 0% Tilapia |
| Carbs | 0g | 0g | 0% Tilapia |
| Fat | 2.7g | 0.8g | +238% Tilapia |
Differences shown relative to Tilapia. Positive = Tilapia has more.
Quick Take
Tilapia delivers 128 calories per serving with 26g protein, 0g carbs, and 2.7g fat. Tuna delivers 116 calories with 26g protein, 0g carbs, and 0.8g fat. The most meaningful difference: they're within 12 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, Tuna gives you 12 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. Tilapia brings 128 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 Tilapia and Tuna are keto-friendly with under 10g carbs per serving.
Frequently Asked
Which has more protein, Tilapia or Tuna?
Tuna has more protein: 26g vs 26g per serving. That's a difference of 0g.
Which has fewer calories, Tilapia or Tuna?
Tuna has 116 calories per serving vs 128 calories in Tilapia — a difference of 12 calories.
Is Tilapia or Tuna better for keto?
Tuna is the better keto choice at 0g carbs per serving vs 0g carbs in Tilapia.
Is Tilapia or Tuna better for weight loss?
For weight loss, Tuna gives you more calorie flexibility (12 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
tie
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 Tilapia and Tuna stack up: