How much protein is in 100 grams of tuna?

For most tuna varieties, 100 grams is about 3.5 ounces and provides a lot of protein for a relatively small portion. Typical USDA data show that 100 grams of tuna usually falls around 23 to 29 grams of protein, with leaner canned tuna often near the upper end of that range.

Examples can vary by product: fresh tuna steaks, canned light tuna, and albacore tuna do not have identical nutrition labels. If you want the most accurate number, check the specific package or USDA FoodData Central entry for the exact type you’re eating.

Why the protein number changes by tuna type

Protein per 100 grams changes because water and fat content change. Tuna packed in water and drained tends to look more protein-dense than tuna packed in oil, because the oil adds calories and reduces the protein percentage by weight.

Species matters too. Albacore is usually a bit higher in protein than some light tuna varieties, while fattier tuna cuts may have slightly fewer grams of protein per 100 grams. Cooking can also concentrate nutrients if water is lost during heating.

Is tuna a good protein choice?

Yes. Tuna is considered a high-quality protein because it supplies all essential amino acids the body needs. That makes it useful for muscle repair, recovery, and meeting daily protein goals, especially when you want a lot of protein without a huge amount of food.

It’s also naturally rich in other nutrients, depending on the type and preparation. Tuna can provide vitamin D, selenium, and vitamin B12, while staying relatively low in carbohydrate. If you’re tracking meals for muscle gain or fat loss, tuna is often an efficient option.

What to watch for when eating tuna regularly

The biggest issue with tuna is mercury exposure. Larger tuna species generally contain more mercury than smaller fish, so it’s smart to vary your seafood choices and follow guidance for children and people who are pregnant or breastfeeding.

Also pay attention to added sodium and oil in canned products. A tuna salad made with mayonnaise and salty crackers can turn a lean protein source into a much higher-calorie meal than the tuna alone.

Tips

• Use drained canned tuna to compare protein more accurately on labels.
• Choose water-packed tuna if you want more protein per calorie.
• Mix tuna with beans, Greek yogurt, or vegetables to make a more balanced meal.
• Rotate tuna with salmon, sardines, eggs, chicken, or tofu to avoid relying on one protein source.
• If you’re building a strength-training routine, Fitnit can help you count reps and check form while you pair workouts with high-protein meals.