How much protein is in 100g tuna fish?

For most tuna products, 100g delivers a high-protein serving. A typical tuna steak or canned tuna portion lands around 24 to 30 grams of protein per 100g, which is why tuna is popular for high-protein meal plans, weight management, and muscle-building diets.

The exact number changes with the type of tuna and the way it’s packed. Fresh or cooked tuna often sits near the upper end of the range, while canned tuna can vary depending on whether it’s packed in water or oil and how much liquid is drained before you measure it.

Why the number changes by tuna type

Protein counts shift because water, fat, and added ingredients affect the weight of the final food. For example, tuna packed in water and drained is usually leaner and may look very protein-dense per 100g. Tuna packed in oil usually has more calories and fat per 100g, even though the protein amount may be similar.

Serving size also matters. A label might list nutrients for 56g or 85g, not 100g, so it helps to compare foods on the same basis. If you want the cleanest comparison, use drained weights for canned tuna and cooked weights for fish you prepared yourself.

Protein, calories, and nutrition beyond protein

Tuna is valued not just for protein, but also because it is relatively low in carbohydrates and can be low in fat, especially in water-packed varieties. That makes it an efficient way to get a lot of protein without many extra calories.

Tuna also provides important nutrients such as vitamin B12, selenium, and, depending on the type, omega-3 fats. Those nutrients support energy metabolism, antioxidant defenses, and heart health. If you’re tracking macros, tuna is often a simple protein source to add to salads, rice bowls, sandwiches, or post-workout meals.

Important tuna safety notes: mercury and sodium

Tuna is healthy for many people, but not all tuna is equal when it comes to mercury. Larger tuna species, especially albacore, generally contain more mercury than light tuna. That’s why fish variety and frequency matter, not just protein content.

Canned tuna can also be a meaningful source of sodium, especially if it’s salted. If you’re watching blood pressure or overall sodium intake, check the label and compare brands. For pregnant people, children, and anyone eating tuna often, it’s smart to follow current fish-consumption guidance and rotate in lower-mercury seafood choices too.

Tips

• Use drained weight for canned tuna when comparing protein per 100g.
• Choose water-packed tuna if you want more protein per calorie.
• Rotate tuna with other seafood to reduce mercury exposure over time.
• Check sodium on the label if you eat canned tuna frequently.
• If you log meals or track macros, weigh tuna after preparation for the most accurate estimate.