Tuna vs Turkey Breast: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Tuna is generally healthier
Tuna comes out ahead in this comparison, winning in 2 out of 5 key nutritional categories. It has fewer calories (132 vs 135), more fiber (0g vs 0g), less sugar (0g vs 0g), less sodium (41mg vs 59mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tuna
132 kcal
More Protein
Turkey Breast
30g
More Fiber
Tuna
0g
Less Sugar
Tuna
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Tuna | Turkey Breast | Difference |
|---|---|---|---|
| Calories | 132kcal✓ | 135kcal | -3.0kcal |
| Protein | 29g | 30g✓ | -1.0g |
| Carbohydrates | 0g | 0g | 0.0g |
| Fat | 1.3g✓ | 1.7g | -0.4g |
| Fiber | 0g | 0g | 0.0g |
| Sugar | 0g | 0g | 0.0g |
| Sodium | 41mg✓ | 59mg | -18.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Tuna
Turkey Breast
Diet Compatibility
Tuna
Turkey Breast
When to Choose Tuna
- ✓Lower in calories (132 vs 135)
- ✓More fiber (0g vs 0g)
- ✓Lower in carbs (0g vs 0g)
- ✓Less sugar (0g vs 0g)
- ✓Lower sodium (41mg vs 59mg)
Common Uses
When to Choose Turkey Breast
- ✓Higher in protein (30g vs 29g)
Common Uses
Tuna vs Turkey Breast: Nutritional Analysis
Turkey Breast is more calorie-dense at 135 calories per 100g compared to 132 for Tuna, a difference of 3 calories. On the protein front, Turkey Breast delivers more with 30g per 100g versus 29g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Tuna and Turkey Breast tell different nutritional stories. Tuna provides 0g of carbohydrates, 1.3g of fat, and 0g of fiber per 100g, while Turkey Breast contains 0g carbs, 1.7g fat, and 0g fiber.
Key Takeaways
- For weight management: Tuna is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Turkey Breast provides more protein (30g/100g), supporting muscle repair and growth.
- For sustained energy: Tuna offers more fiber (0g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Tuna or Turkey Breast?
Turkey Breast has more calories with 135 kcal per 100g, compared to Tuna with 132 kcal. That's a difference of 3 calories per 100g serving.
Is Tuna healthier than Turkey Breast?
Based on our nutritional analysis, Tuna is generally the healthier choice, winning in 2 out of 5 key nutritional categories. Tuna has 132 calories, 29g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Tuna and Turkey Breast?
Turkey Breast has more protein with 30g per 100g, compared to Tuna with 29g. Turkey Breast provides 1.0g more protein per 100g serving.
Which is better for weight loss, Tuna or Turkey Breast?
For weight loss, Tuna is the better choice with only 132 calories per 100g compared to 135 calories in Turkey Breast. Turkey Breast also offers 0g of fiber per 100g, which helps you feel fuller longer.
Does Tuna or Turkey Breast have fewer carbs?
Tuna and Turkey Breast have the same carbohydrate content at 0g per 100g.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.