Calorie comparison
Spinach vs Tuna
Per 100 grams, spinach is the lighter choice by 93 calories, while tuna delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Spinach | Tuna |
|---|---|---|
| Calories | 23 | 116 |
| Protein | 2.9 g | 26 g |
| Carbs | 3.6 g | 0 g |
| Fat | 0.4 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
🥬 Spinach
1 cup (30 g)
7 cal
0.9 g protein · 1.1 g carbs · 0.1 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, spinach or tuna?
Per 100 g, spinach has 23 calories and tuna has 116. Spinach is lower in calories.
Which has more protein, spinach or tuna?
Spinach has 2.9 g of protein per 100 g; tuna has 26 g. Tuna wins on protein.
Is spinach 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 spinach — but portion size matters more than which food you pick.
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