Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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 vs Egg vs Egg white — Macros per 100g
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
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
How Much to Eat to Hit Your Goal
Diet Compatibility: Tuna vs Egg vs Egg white
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
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.