Tuna vs Egg vs Egg white: 3-Way Nutrition Comparison

Three-way nutrition comparison: Tuna, Egg, and Egg white. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Tuna vs Egg vs Egg white: 3-Way Nutrition Comparison

Side-by-side comparison of Tuna (19.4g protein, 90 kcal), Egg (12.6g protein, 143 kcal), and Egg white (10.9g protein, 52 kcal) per 100g. Tuna leads on protein. Explore the radar chart and tables below for the full picture.

Three-Way Nutrition Verdict

Tuna leads for protein density, while Egg white is the lowest-calorie option per 100g. Use the tables below for calories, fat, carbs, diet fit, and goal portions.

Tuna vs Egg vs Egg white — Macros per 100g

Nutrient	Tuna	Egg	Egg white	Best
Calories	90 kcal	143 kcal	52 kcal	Egg white
Protein	19.4 g	12.6 g	10.9 g	Tuna
Carbs	0 g	0.7 g	0.7 g	Tuna
Fat	0.8 g	9.5 g	0.2 g	Egg white
Sodium	0 mg	142 mg	0 mg	Tuna

Tuna vs Egg vs Egg white: Who Wins Each Category?

Most protein per 100g: Tuna — 19.4g

Lowest calorie: Egg white — 52 kcal/100g

Leanest (lowest fat): Egg white — 0.2g fat/100g

Best protein-per-calorie: Tuna — 21.56g protein per 100 kcal

Three-Way Nutrition Decision Matrix

Tuna leads protein density, Egg white is lowest calorie, and Tuna gives the most protein per 100 kcal. Use the matrix to choose by goal.

Tuna vs Egg vs Egg white — Nutrition Radar

Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.

Nutrient Density per Calorie: Tuna vs Egg vs Egg white

Metric	Tuna	Egg	Egg white
Protein per 100 kcal	21.56g	8.81g	20.96g
Carbs per 100 kcal	0g	0.49g	1.35g
Fat per 100 kcal	0.89g	6.64g	0.38g

How Much to Eat to Hit Your Goal

Goal	Tuna	Egg	Egg white
30g protein	155g	238g	275g
50g protein	258g	397g	459g
500 kcal	556g	350g	962g

Diet Compatibility: Tuna vs Egg vs Egg white

Diet	Tuna	Egg	Egg white
Keto-compatible	✓	✓	✓
Vegan	✗	✗	✗
High-protein (≥20g/100g)	✗	✗	✗
Gluten-free	✓	✗	✗
Dairy-free	✓	✗	✗

Tuna Benefit Signals

Budget protein: Convenient lean protein when drained and sodium is checked. Basis: High-protein meal context with low fat in the source record..
Quick meal prep: Useful for fast lunches, salads, and high-protein snacks. Basis: Shelf-stable serving anchors are available for standard cans..

Tuna Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium; choose low-sodium tuna or rinse when sodium is a priority.	Canned foods can vary widely in sodium by brand and packing liquid.
avoidIf	allergy	Avoid if fish allergy applies unless a clinician has cleared it.	Fish is a common allergen category.

Tuna vs Egg vs Egg white — FAQs

Which has the most protein: Tuna, Egg, or Egg white? Tuna has the most protein at 19.4g per 100g. (Tuna: 19.4g, Egg: 12.6g, Egg white: 10.9g)

Which is the lowest calorie option among Tuna, Egg, and Egg white? Egg white has the fewest calories at 52 kcal per 100g. (Tuna: 90 kcal, Egg: 143 kcal, Egg white: 52 kcal)

Which of the three is best for keto? All three are keto-compatible (all under 5g carbs/100g).

Which is best for muscle building? For muscle building, prioritise protein. Tuna delivers the most protein (19.4g/100g) and is the top choice. Egg white is second-best if calories are a constraint.

How do Tuna, Egg, and Egg white compare as meal prep staples? Tuna: well-suited for meal prep (19.4g protein, 90 kcal/100g). Egg: usable for meal prep (12.6g protein, 143 kcal/100g). Egg white: usable for meal prep (10.9g protein, 52 kcal/100g).

Tuna, Egg, and Egg white: A Full Nutrition Comparison

This page compares Tuna, Egg, and Egg white across protein, fat, carbohydrates, and calories per 100g of raw weight.

Tuna has 19.4g protein and 90 kcal per 100g. Egg has 12.6g protein and 143 kcal. Egg white has 10.9g protein and 52 kcal.

All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.

Tuna Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Tuna, canned in water (FDC ID: 171986).

Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Tuna vs Egg vs Egg white: 3-Way Nutrition Comparison

Three-way nutrition comparison: Tuna, Egg, and Egg white. Protein, fat, calories, radar chart, and goal amounts. USDA data.

Select Food Source

Direction

Amount

Target

protein

19.4g

3.53 oz

Portion: 100gFood fit: 64/100

Serving reality: 3.53 oz, 0.42 cups.

Best benefits

Budget protein: Convenient lean protein when drained and sodium is checked.

Quick meal prep: Useful for fast lunches, salads, and high-protein snacks.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Full micronutrients and nutritional profile

calories

90kcal

protein

19g

carbs

fat

0.8g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic|FDC ID: 171986•Energy density: 213 kcal/cup