Calorie comparison
Tuna vs White Rice
Per 100 grams, tuna is the lighter choice by 14 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 Rice |
|---|---|---|
| Calories | 116 | 130 |
| Protein | 26 g | 2.7 g |
| Carbs | 0 g | 28 g |
| Fat | 1 g | 0.3 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 Rice
1 cup cooked (158 g)
205 cal
4.3 g protein · 44.2 g carbs · 0.5 g fat
Frequently asked
Which has more calories, tuna or white rice?
Per 100 g, tuna has 116 calories and white rice has 130. Tuna is lower in calories.
Which has more protein, tuna or white rice?
Tuna has 26 g of protein per 100 g; white rice has 2.7 g. Tuna wins on protein.
Is tuna or white rice 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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