Tuna vs Tilapia: which is healthier?

Per 100g, Tuna has 102 calories, 24.7g protein, 0g fiber, and 0.4g fat, while Tilapia has 95 calories, 19g protein, 0g fiber, and 2.5g fat. Tilapia is the lighter choice, while Tuna delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Tuna or Tilapia?

Per 100g, Tuna has 102 calories and Tilapia has 95 calories, a difference of 7 calories. In practical terms, 3 oz canned in water (87 calories) of tuna compares with 1 medium fillet (107 calories) of tilapia.

Which has more protein, Tuna or Tilapia?

Tuna leads on protein with 24.7g per 100g; the gap is 5.7g per 100g (Tuna 24.7g vs Tilapia 19g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Tuna or Tilapia?

Tuna has 0g of carbs per 100g compared to 0g in Tilapia, making Tuna the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Tuna for Tilapia?

Often, yes. Swapping tilapia for tuna shifts your meal by about 7 calories and 5.7g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Tuna

Tilapia

All Comparisons

Tuna vs Tilapia

Tuna

Wins in 2 of 6 categories

Compare Tuna and Tilapia calories, protein, and nutrition. See which fits 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

Source: USDA FoodData Central. Tuna: FDC 175159 · Tilapia: FDC 2684442.

When to Choose Each

Choose Tuna when:

You need more protein (24.7g vs 19g per 100g)
A typical portion is 3 oz canned in water (87 calories)

See full Tuna nutrition

Choose Tilapia when:

You're cutting calories (95 vs 102 per 100g)
A typical portion is 1 medium fillet (107 calories)

See full Tilapia nutrition

Frequently Asked Questions

Track Your Food with AI

Snap a photo and instantly get calories for Tuna, Tilapia, and thousands more foods.

Last updated: 2026-01-30

← Back to all comparisons

More proteins →Tuna →Tilapia →