Calorie comparison
Tuna vs White Bread
Per 100 grams, tuna is the lighter choice by 149 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 | Tuna | White Bread |
|---|---|---|
| Calories | 116 | 265 |
| Protein | 26 g | 9 g |
| Carbs | 0 g | 49 g |
| Fat | 1 g | 3.2 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
🐟 Tuna
3 oz canned in water (85 g)
99 cal
22.1 g protein · 0 g carbs · 0.9 g fat
🍞 White Bread
1 slice (28 g)
74 cal
2.5 g protein · 13.7 g carbs · 0.9 g fat
Frequently asked
Which has more calories, tuna or white bread?
Per 100 g, tuna has 116 calories and white bread has 265. Tuna is lower in calories.
Which has more protein, tuna or white bread?
Tuna has 26 g of protein per 100 g; white bread has 9 g. Tuna wins on protein.
Is tuna or white bread 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.
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