Tilapia (Raw)vsTuna
Tilapia (Raw) has 96 calories and 20g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Tilapia (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Tilapia (Raw) vs Tuna
Go with Tilapia (Raw) at just 96 kcal per 100g — 52% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like vitamin D — not all fat is bad, moderate amounts are essential.
Tilapia (Raw) packs 20.1g of protein per 100g (84% of calories from protein) — the better pick for muscle growth and recovery.
Tilapia (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Tilapia (Raw) provides 302mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Tilapia (Raw)
No major nutritional red flags stand out per 100g.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Fish Tilapia | Fish Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 96kcal5% | 198kcal10% | <0.1kcal |
| Protein | 20g40% | 29g58% | <0.1g |
| Total Fat | 1.7g2% | 8.2g11% | <0.1g |
| Saturated Fat | 0.58g3% | 1.5g8% | <0.1g |
| Cholesterol | 50mg17% | 18mg6% | +32mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 23mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 3.1mcg16% | 6.7mcg34% | <0.1mcg |
| Vitamin E | 0.40mg3% | 0.87mg6% | <0.1mg |
| Vitamin K | 1.4mcg1% | 44mcg37% | <0.1mcg |
| Vitamin B6 | 0.16mg10% | 0.11mg6% | +<0.1mg |
| Vitamin B12 | 1.6mcg66% | 2.2mcg92% | <0.1mcg |
| Folate | 24mcg6% | 5.0mcg1% | +19mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.12mg9% | <0.1mg |
| Niacin (B3) | 3.9mg24% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 52mg2% | 416mg18% | <0.1mg |
| Calcium | 10mg1% | 13mg1% | <0.1mg |
| Iron | 0.56mg3% | 1.4mg8% | <0.1mg |
| Potassium | 302mg6% | 207mg4% | +95mg |
| Phosphorus | 170mg14% | 311mg25% | <0.1mg |
| Magnesium | 27mg6% | 31mg7% | <0.1mg |
| Zinc | 0.33mg3% | 0.90mg8% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg8% | +<0.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 42mcg76% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Tilapia (Raw) is significantly lower in calories at just 96 kcal per 100g compared to 198 kcal for Tuna — that's 106% fewer calories, making Tilapia (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 20.1g), but Tilapia (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g vs 1.7g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tuna: 23mcg vs 0mcg), Vitamin K (Tuna: 44mcg vs 1.4mcg), Folate (Tilapia (Raw): 24mcg vs 5mcg).
Key Minerals: Notable mineral differences include Sodium (Tuna: 416mg vs 52mg), Zinc (Tuna: 0.9mg vs 0.33mg), Iron (Tuna: 1.39mg vs 0.56mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a high-protein diet. Tilapia (Raw) fits a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Tilapia (Raw) or Tuna?
- Tuna has more protein with 29.1g per 100g compared to 20.1g for Tilapia (Raw).
- Which is lower in calories, Tilapia (Raw) or Tuna?
- Tilapia (Raw) is lower in calories with 96 kcal per 100g versus 198 kcal.
- Is Tilapia (Raw) or Tuna healthier?
- It depends on your goals. Tilapia (Raw) has 96 calories and 20.1g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Tilapia (Raw) or Tuna?
- Tilapia (Raw) is leaner with 1.7g of fat per 100g compared to 8.21g.