How much protein is in 100 gm tuna fish?

For most common tuna products, 100 grams contains about 23 to 29 grams of protein. USDA FoodData Central shows that tuna is consistently a lean, protein-dense seafood, with exact values varying by species and whether the tuna is raw, cooked, or canned.

A practical way to think about it: 100 gm tuna fish gives you about one-quarter to one-third of the daily protein many adults need at each meal, depending on body size, activity level, and total daily intake. For context, tuna is much higher in protein per gram than many mixed meals or snacks.

What changes the protein number?

The biggest factors are the tuna species and how it’s prepared. Fresh yellowfin, skipjack, and albacore tuna have slightly different protein levels, and canned tuna can be a bit more concentrated if water is drained away. Tuna packed in oil can have more calories, but the protein is still similar because protein content is driven mainly by the fish itself.

Cooking also affects the number you see on the label or in databases. When fish loses water during cooking, the protein per 100 grams can look higher even though the total amount of protein in the original piece of fish hasn’t magically increased. That’s why comparing raw-to-cooked weights can be confusing if you’re tracking macros closely.

Other nutrients in 100 gm tuna fish

Tuna is not just protein. It also provides B vitamins, selenium, and, depending on the species, some omega-3 fats. Those nutrients support energy metabolism, thyroid function, and heart health, while the protein helps with muscle repair and fullness.

At the same time, tuna choice matters for mercury exposure. Larger tuna species generally contain more mercury than smaller ones, which is why pregnancy, nursing, and young children should follow seafood guidance carefully. Harvard Health and Mayo Clinic both emphasize balancing seafood benefits with mercury-aware choices.

How to use tuna for muscle and weight goals

If your goal is muscle gain or fat loss, tuna can be a useful anchor protein because it delivers a lot of protein with relatively few calories, especially when packed in water. Pairing tuna with fiber-rich foods like vegetables, beans, or whole grains makes the meal more filling without adding much extra effort.

For training days, tuna works well after workouts because it’s easy to portion and easy to pair with carbs. If you’re logging your meals, AI meal-photo tracking can make it easier to estimate protein portions, while rep-counting tools can help you stay consistent with training volume at home. Good technique still matters, though, so form feedback is especially useful when you’re pushing hard.

Tips

• Check whether your tuna amount is raw, cooked, or drained canned tuna before comparing protein totals.
• If you want more protein with fewer calories, choose tuna packed in water and drain it well.
• Use tuna as part of a balanced meal, not your only protein source, so you also get fiber and micronutrients.
• Rotate tuna with lower-mercury seafood options and other proteins if you eat fish often.
• Track portions by grams when possible; serving size can change the macro total more than people expect.