Canned tuna (in water) vs Chicken breast (roasted)
| Canned tuna (in water) | Chicken breast (roasted) | |
|---|---|---|
| Protein · per 100 g | 25.5 g | 31.0 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 116 kcal | 165 kcal |
| Protein · per 100 kcal | 22.0 g | 18.8 g |
| To hit 30 g protein | 118 g · 136 kcal | 97 g · 160 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.