How much protein is in 100g of tuna?

For most common tuna products, 100g provides roughly a quarter of your daily protein needs in one serving. Lean, plain tuna is especially high in protein because it contains very little carbohydrate and only moderate fat.

Typical values are: about 23 to 24g protein per 100g for many raw tuna entries, and often about 25 to 30g per 100g for canned tuna that has been drained. Albacore and some cooked tuna products can land toward the higher end of that range.

The main reason the numbers vary is water content and processing. Canned tuna is usually more concentrated after draining, while raw tuna may look slightly lower per 100g because it still contains more natural water.

What else is in 100g of tuna?

Tuna is prized not just for protein, but for being nutrient-dense without many extra calories. A 100g serving is generally low in carbs, contains little to no fiber, and may range from very lean to moderately fatty depending on the species.

Water-packed tuna is usually the leanest option. Tuna packed in oil can have noticeably more calories and fat, even if the protein content stays similar. That means two 100g servings of tuna can have very different calorie totals while still delivering nearly the same protein.

Tuna also provides important nutrients such as vitamin B12, selenium, niacin, and, in some species, omega-3 fats. Those nutrients are one reason fish is often recommended as part of a healthy eating pattern.

Is tuna a good protein choice?

Yes. Tuna is a high-quality complete protein, meaning it contains all essential amino acids your body needs. That makes it useful for muscle repair, satiety, and meeting daily protein goals without a lot of prep time.

It’s especially convenient for people who want a high-protein meal with minimal cooking. Tuna also works well after workouts, in sandwiches and bowls, or mixed with beans, rice, or vegetables for a more balanced meal.

If you track food intake, a camera-based meal log can help estimate portions more consistently. That matters because 100g of tuna looks different in a can, a fillet, or a salad.

Mercury, serving size, and smart use

One important thing to consider with tuna is mercury. Larger tuna species tend to have more mercury than smaller fish, so it’s smart to vary your seafood choices and follow seafood guidance if you eat tuna often.

The safest approach is to choose the tuna type that fits your goals: light tuna is usually a common everyday option, while albacore and larger species may need more portion awareness. If you’re pregnant, nursing, or feeding children, follow official seafood advice carefully.

For athletes or anyone focused on body composition, pairing tuna with carbs and vegetables can make the meal more useful than tuna alone. And if you’re building a routine at home, Fitnit’s rep counting and form feedback can help you train consistently without extra equipment.

Tips

• Check whether your tuna is raw, cooked, drained, or packed in oil before comparing protein numbers.
• Use 100g as a reference point, but remember that a typical can or fillet may weigh more or less than that.
• Choose water-packed tuna if you want the highest protein per calorie.
• Rotate tuna with other proteins like salmon, chicken, eggs, Greek yogurt, beans, and tofu to keep your diet more balanced.
• If you eat tuna frequently, pay attention to mercury guidance and vary the types of seafood you choose.