Turkey Breast vs Tuna: Calories and Nutrition Compared (2026)
Turkey breast and tuna are both high-protein options with distinct nutritional profiles.
Tuna, with 29.9 g of protein, is slightly higher in protein than turkey breast, which has 29.5 g. Turkey breast has fewer calories at 136 compared to tuna's 184.
When comparing turkey breast and tuna, both are excellent sources of protein but differ in calorie and fat content. This analysis highlights their nutritional differences per 100 g.
What Is the Difference Between Turkey Breast and Tuna?
Turkey breast is a lean cut of meat from the turkey, known for its high protein content and low fat. It is commonly used in various dishes and is a popular choice for healthy eating. Tuna is a type of saltwater fish that is rich in protein and omega-3 fatty acids. It is often consumed canned or fresh and is a staple in many diets.
Turkey Breast vs Tuna: Nutrition Side by Side
Below is a side-by-side comparison of turkey breast and tuna, highlighting their nutritional values.
| Nutrient (per 100 g) | Turkey breast (roasted) | Tuna (cooked) |
|---|---|---|
| Calories | 136 kcal | 184 kcal |
| Protein | 29.5 g | 29.9 g |
| Carbs | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fat | 2.0 g | 6.3 g |
| Fiber | 0 g | 0 g |
| Sodium | 114 mg | 50 mg |
Which Is Better, Turkey Breast or Tuna?
For weight loss: Turkey breast has 136 calories, which is lower than tuna's 184 calories, making it a better option for weight loss.
For muscle and protein: Tuna contains 29.9 g of protein, slightly higher than turkey breast's 29.5 g, making it a great choice for muscle building.
For low-carb or low-sugar: Both turkey breast and tuna contain 0 g of carbs and sugar, making them suitable for low-carb or low-sugar diets.
How to Track Turkey breast and Tuna Accurately
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How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which has more protein?
Tuna has 29.9 g of protein, while turkey breast has 29.5 g.
Which has fewer calories?
Turkey breast has 136 calories, while tuna has 184 calories.
What is the fat content of turkey breast?
Turkey breast contains 2.0 g of fat per 100 g.
What is the sodium content in tuna?
Tuna contains 50 mg of sodium per 100 g.
How much sugar is in turkey breast?
Turkey breast contains 0 g of sugar per 100 g.
What are the carbohydrate levels in tuna?
Tuna contains 0 g of carbs per 100 g.
Key Takeaways
- Turkey breast: 136 calories per 100 g.
- Tuna: 184 calories per 100 g.
- Turkey breast: 29.5 g of protein.
- Tuna: 29.9 g of protein.
- Both contain 0 g of carbs and sugar.
- Turkey breast has 2.0 g of fat, tuna has 6.3 g.
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