How much protein is in a can of tuna?

Most standard single-serving cans of tuna contain about 20 to 30 grams of protein after draining. A typical 5-ounce can of light tuna may provide around 22 to 25 grams, while larger cans can provide even more. The exact number depends on the brand and whether the label lists the drained weight or the full can weight.

If you want the most accurate number, check the Nutrition Facts panel and look at the serving size. Tuna packed in water usually has similar protein to tuna packed in oil, but the oil version tends to be higher in calories and fat.

What changes the protein amount?

Three things matter most: tuna species, can size, and packing liquid. Light tuna, albacore tuna, and chunk styles can have slightly different protein totals because of differences in moisture and serving size. Smaller snack-size cans naturally have less protein than larger cans.

Draining also matters. If the label is based on drained tuna, the protein number reflects what you actually eat. If you use the full contents, including some liquid or oil, the calorie count can change more than the protein count.

Is canned tuna a good protein choice?

Yes. Tuna is a complete protein, meaning it provides all essential amino acids your body needs. It is also low in carbohydrates and usually very filling for the calories, which is helpful if you’re trying to build meals around protein.

Tuna can be especially useful after exercise or as part of a higher-protein diet. If you track workouts and want to make sure your nutrition matches your training, tools like Fitnit can help with exercise form and rep counting so you can focus on consistency while you plan meals around recovery.

What to know about mercury, sodium, and serving frequency

Canned tuna is nutritious, but it should be eaten with some awareness of mercury. Light tuna generally has less mercury than albacore tuna, and pregnancy, breastfeeding, and young children require extra caution with fish choices. The CDC and FDA both recommend following fish-consumption guidance for lower-mercury options.

Also watch sodium. Some canned tuna is lightly salted, while other versions can be much higher in sodium. If you’re watching blood pressure or total daily sodium, choose no-salt-added or lower-sodium options when possible.

Tips

• Check the label for both serving size and drained weight before estimating protein.
• Choose tuna packed in water if you want high protein with fewer calories.
• Mix tuna with beans, yogurt, or whole grains to make a more balanced meal.
• If you eat tuna often, rotate with other protein sources like salmon, eggs, chicken, tofu, or Greek yogurt.
• Pick lower-mercury tuna options more often if you’re pregnant or feeding young children.