Tilapia vs tuna: which is healthier?

They are about equally nutrient-dense: tilapia scores 61/100 and tuna 62/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Tilapia

61/100High nutrient density

128 kcal per 100 g. 1 fillet: 87 g

Tuna

62/100High nutrient density

86 kcal per 100 g. 1 can, drained: 142 g

Which to pick for your goal

Fewer caloriesTuna128 vs 86 kcal per 100 g
More proteinTilapia26 vs 19 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumTilapia380 vs 179 mg per 100 g
Less saturated fatTuna0.9 vs 0.2 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Tilapia, 100 g	Tuna, 100 g	Tilapia, 87 g	Tuna, 142 g
Calories	128 kcal	86 kcal	111 kcal	122 kcal
Protein	26 g	19 g	23 g	28 g
Carbohydrates	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	2.6 g	1 g	2.3 g	1.4 g
Saturated fat	0.9 g	0.2 g	0.8 g	0.3 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	17 µg	0 µg	24 µg
Potassium	380 mg	179 mg	331 mg	254 mg
Iron	0.7 mg	1.6 mg	0.6 mg	2.3 mg
Calcium	14 mg	17 mg	12 mg	24 mg
Magnesium	34 mg	23 mg	30 mg	33 mg
Sodium	56 mg	247 mg	49 mg	351 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

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