Whole Egg vs Canned Tuna
Per 100 g, whole egg gives 13 g protein for 155 calories, while canned tuna gives 26 g for 116. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Whole Egg | Canned Tuna |
|---|---|---|
| Protein | 13 g | 26 g |
| Calories | 155 | 116 |
| Carbs | 1.1 g | 0 g |
| Fats | 11 g | 0.8 g |
| Protein density | 34% | 90% |
Which should you pick?
- Cutting or high-protein dieting: Canned Tuna — more protein per calorie.
- Bulking or hard training days: Whole Egg packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Canned Tuna at 0 g per 100 g.
- Lowest fat: Canned Tuna at 0.8 g per 100 g.
Frequently asked questions
- Which has more protein, whole egg or canned tuna?
- Canned Tuna has more protein — 26 g per 100 g versus 13 g.
- Which is lower in calories?
- Canned Tuna is lighter at 116 kcal per 100 g, compared with 155 kcal.
- Which is better for cutting?
- Canned Tuna — about 90% of its calories come from protein, versus 34% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap whole egg for canned tuna in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.