How much protein is in 100 g of tuna?

A typical 100 g serving of tuna contains about 25 to 30 g of protein. For example, cooked yellowfin tuna is about 29 g protein per 100 g, while canned light tuna packed in water is usually closer to 25 g per 100 g drained. That’s roughly the amount of protein you’d expect from a large serving of fish, making tuna one of the most protein-dense foods you can eat.

The exact value depends on the type of tuna and how it’s prepared. Fresh tuna measured raw will usually show a slightly different number than cooked tuna, since cooking removes water and concentrates nutrients. Canned tuna also varies based on whether the label lists the drained weight or the weight with liquid.

What changes the protein number?

Species matters. Yellowfin, skipjack, albacore, and bluefin tuna are not identical in nutrient content, so 100 g can give slightly different protein amounts. Cooking method matters too: grilling, baking, or pan-searing can reduce water content, which changes the protein concentration per gram even when the total protein in the portion stays similar.

Canned tuna deserves special attention. Tuna packed in water usually has fewer calories and less fat than tuna packed in oil, but the protein is still high either way. For the most accurate comparison, check the serving size and look at whether the nutrition label uses drained weight. USDA FoodData Central is the best source for these details.

How tuna fits into a high-protein meal plan

Because 100 g tuna delivers so much protein, it can help support satiety and make it easier to build meals around lean protein. It pairs well with vegetables, beans, whole grains, or potatoes for a balanced plate. If you’re trying to increase protein without adding much extra food volume, tuna is one of the simplest options.

If you track meals or train regularly, tuna can also make macro counting easier because the protein amount is fairly high for the calories. Fitnit can help in a different part of the routine too: its phone-based workout tracking can count reps automatically and analyze form, which may be useful if you’re pairing nutrition goals with strength training.

Is tuna a good protein choice every day?

Tuna is nutritious, but it shouldn’t be your only protein source. One reason is mercury: some tuna species, especially larger ones, can contain more mercury than many other fish. The FDA and EPA advise choosing lower-mercury seafood more often and varying fish choices across the week.

A smart approach is to use tuna as one of several protein foods, alongside eggs, yogurt, chicken, beans, tofu, salmon, and sardines. That gives you more nutrient variety while reducing the chance of overdoing any one food.

Tips

• Check whether the label lists tuna in water or oil, and use drained weight when calculating protein.
• For meal prep, pair tuna with fiber-rich foods like beans, brown rice, or vegetables to make the meal more filling.
• Rotate tuna with other protein sources during the week to limit mercury exposure and improve nutrient variety.
• If you’re counting macros, log tuna by the correct form: raw, cooked, canned drained, or canned with liquid.
• Choose lower-sodium canned tuna when possible if you eat canned fish often.