Is Tuna or Tilapia healthier?

Both Tuna and Tilapia can be part of a healthy diet. Tilapia has fewer calories per 100g (95 vs 102). Tuna has more protein.

Which has more calories, Tuna or Tilapia?

Per 100g, Tuna has 102 calories and Tilapia has 95 calories. Tilapia is the lower-calorie option.

Can I substitute Tuna for Tilapia?

Yes, Tuna and Tilapia can often be substituted depending on the recipe and your nutritional goals. Consider the differences in calories, protein, and texture when making the swap.

Tuna

Tilapia

All Comparisons

Tuna vs Tilapia

Tuna

Wins in 2 of 6 categories

Compare Tuna and Tilapia calories, protein, and nutrition. See which is better for your diet goals.

Verdict (USDA data)

Per 100g, Tuna has 102 calories vs Tilapia's 95. Tuna has more protein (24.7g vs 19g).

Sources: Tuna (FDC 175159) · Tilapia (FDC 2684442)

Nutrition Comparison (per 100g)

Nutrient	Tuna		Tilapia
Calories	102	vs	95
Protein	24.7g	vs	19g
Carbs	0g	vs	0g
Fat	0.4g	vs	2.5g
Fiber	0g	vs	0g
Sodium	94mg	vs	94mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

When to Choose Each

Choose Tuna when:

Calories aren't your main concern
You want more protein

See full Tuna nutrition

Choose Tilapia when:

You want fewer calories
You prefer the taste of Tilapia

See full Tilapia nutrition

Frequently Asked Questions

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Last updated: 2025-01-30

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