Which has more calories, brown rice or tuna?

Per 100 g, brown rice has 123 calories and tuna has 116. Tuna is lower in calories.

Which has more protein, brown rice or tuna?

Brown Rice has 2.7 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.

Is brown rice or tuna better for weight loss?

For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tuna — but portion size matters more than which food you pick.

Calorie comparison

Brown Rice vs Tuna

Per 100 grams, tuna is the lighter choice by 7 calories, while tuna delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Brown Rice nutrition →Tuna nutrition →

Per 100 grams

Per 100 g	Brown Rice	Tuna
Calories	123	116
Protein	2.7 g	26 g
Carbs	26 g	0 g
Fat	1 g	1 g

Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.

Per typical serving

🍚 Brown Rice

1 cup cooked (195 g)

240 cal

5.3 g protein · 50.7 g carbs · 2 g fat

🐟 Tuna

3 oz canned in water (85 g)

99 cal

22.1 g protein · 0 g carbs · 0.9 g fat

Frequently asked

Which has more calories, brown rice or tuna?
Per 100 g, brown rice has 123 calories and tuna has 116. Tuna is lower in calories.
Which has more protein, brown rice or tuna?
Brown Rice has 2.7 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.
Is brown rice or tuna better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward tuna — but portion size matters more than which food you pick.

More comparisons

Brown Rice vs Barley Brown Rice vs Quinoa Brown Rice vs White Rice Brown Rice vs Couscous Brown Rice vs Rice Noodles Brown Rice vs Pasta

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