Which is healthier, tuna or tilapia?

Both are lean, high-protein fish, so it comes down to your goal. Canned tuna in water is the lighter of the two at 86 calories per 100g against tilapia's 95, and a 3 oz serving runs 73 calories. Protein is close, 19.4g against 19g. Tilapia carries less of the mercury that limits how much tuna you should eat. USDA data shows neither has carbs, so both suit low-carb plans.

Which has more protein, tuna or tilapia?

It is closer than it looks. Canned tuna in water delivers 19.4g of protein per 100g against 19g for tilapia, so the two are level on protein and tuna wins on calories: 86 per 100g against 95. A 3 oz can serving gives about 16.5g for 73 calories, where a medium 113g tilapia fillet supplies roughly 21.5g for 107.

Which fish has fewer calories?

Tilapia edges it per 100g, at 95 calories versus 102 for canned tuna in water. The difference is small enough that portion size matters more: a 3 oz can of tuna is 87 calories, while a medium tilapia fillet weighs 113g and comes to 107. Note that tuna packed in oil jumps to 158 calories per 3 oz, so always choose water-packed for the leanest option.

Does tuna or tilapia have more mercury?

Tuna carries more. Tilapia is farm-raised in closed systems and eats a plant-based diet, so it sits among the lowest-mercury fish you can buy. Tuna, especially albacore, accumulates more mercury, which is why the FDA caps albacore at one serving a week while light tuna is fine 2 to 3 times weekly. On nutrition both are lean proteins at about 19g per 100g, but tilapia gives you more frequency headroom.

Which is better for weight loss?

Both are excellent because they are lean and filling. A 3 oz serving of canned tuna in water is 73 calories with about 16.5g of protein, and a medium tilapia fillet is 107 calories with roughly 21.5g. Tuna is the lighter food per 100g at 86 against 95, and tilapia gives the bigger protein hit per portion. Skip oil-packed tuna and heavy mayo in tuna salad, since those add up faster than the fish itself.

Is tuna or tilapia better for keto?

Either works, since both have 0g of carbs per 100g. The catch is fat, which keto plans need more of. Tilapia has only 2.5g of fat per 100g and tuna in water just 0.4g, so you will want to add olive oil or butter to hit your macros. Oil-packed tuna helps here, jumping a 3 oz serving from 87 to 158 calories with the extra fat built in.

Which tastes milder, tuna or tilapia?

Tilapia is the milder, more neutral fish and readily takes on marinades and sauces, while tuna has a stronger, more distinct flavor. Nutritionally they track close as lean proteins, with tilapia at 95 calories and 19g of protein per 100g and canned tuna at 86 calories and 19.4g. If you are new to fish, a 113g tilapia fillet at 107 calories is the gentler starting point.

Tuna

Tilapia

All Comparisons

Tuna vs Tilapia

Tuna

Wins in 2 of 6 categories

Compare tuna and tilapia calories, protein, fat, and mercury levels. See which lean white fish is best for weight loss, keto, taste, and budget cooking.

Verdict (USDA data)

Per 100g (USDA data), Tuna has 86 calories vs Tilapia's 95. Pick Tuna for fewer calories.

Sources: Tuna (FDC 173709) · Tilapia (FDC 2684442)

Nutrition Comparison (per 100g)

Nutrient	Tuna		Tilapia
Calories	86	vs	95
Protein	19.4g	vs	19g
Carbs	0g	vs	0g
Fat	0.96g	vs	2.5g
Fiber	0g	vs	0g
Sodium	247mg	vs	94mg

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

Source: USDA FoodData Central. Tuna: FDC 173709 · Tilapia: FDC 2684442.

When to Choose Each

Choose Tuna when:

You want maximum protein per calorie (19.4g per 100g for 86 calories)
You need a shelf-stable, no-cook protein for quick meals
You're keeping fat very low (0.4g per 100g, water-packed)
You want the most protein on a tight budget

See full Tuna nutrition

Choose Tilapia when:

You want the leanest option by calories (95 per 100g vs 102 for tuna)
You prefer a mild fish that absorbs seasoning
You eat fish often and want a low-mercury choice
You like a fresh-cooked fillet (a medium 113g fillet is 107 calories)

See full Tilapia nutrition

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Last updated: 2026-06-23

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