How much protein is in fresh tuna per 100g?

A typical 100g serving of fresh tuna delivers about 23 to 30g of protein, depending on the species and cut. For example, USDA FoodData Central lists raw yellowfin tuna at about 23.3g protein per 100g, while raw bluefin tuna is closer to 29g per 100g.

That range is normal because tuna species differ in fat content, water content, and muscle composition. If you are comparing labels or databases, always check whether the entry is for raw, cooked, or canned tuna, since those numbers are not the same.

Fresh tuna nutrition beyond protein

Fresh tuna is not just a protein source. It is also low in carbohydrates and usually low in total fat, especially leaner species such as yellowfin. Depending on the type, 100g of fresh tuna may provide around 100 to 150 calories.

Tuna also contributes important nutrients such as vitamin B12, selenium, niacin, and omega-3 fatty acids. The exact amounts vary by species and whether the tuna is raw or cooked, but in general tuna is one of the more nutrient-dense protein foods you can choose.

Raw vs cooked tuna: does protein change?

Cooking does not create more protein, but it can make the protein content appear higher per 100g because water is lost during cooking. That means 100g of cooked tuna often has more protein than 100g of raw tuna on a weight basis, simply because the fish becomes more concentrated.

For tracking macros, the easiest rule is to log tuna in the same form you weighed it. If you weighed it raw, use raw nutrition data. If you weighed it cooked, use cooked nutrition data. This keeps your numbers much more accurate.

How to use fresh tuna in a high-protein diet

Fresh tuna works well in meals where you want a large protein hit without a lot of extra fat or carbs. Common portions are 100g to 170g, which can give you roughly 23g to 50g of protein depending on the species and serving size.

Pair tuna with vegetables, rice, potatoes, beans, or whole grains to round out the meal. If you are training regularly, consistent protein intake across the day matters more than one very large serving. Tools like Fitnit can help you keep workouts and food tracking organized, including rep counting and meal-photo macro estimates.

Tips

• Check whether your tuna is raw or cooked before logging protein.
• Use USDA FoodData Central or your food app’s database for the closest species match.
• Choose grilled, seared, or baked tuna to keep added fat low.
• Watch portion size if you are using tuna as a lean protein base for multiple meals.
• If you eat tuna often, pay attention to mercury guidance, especially for larger species.