How much protein is in 100g of tuna?

The protein in 100g of tuna usually falls in the mid-20s. Common examples include about 24g of protein in raw yellowfin tuna and about 26g in canned light tuna drained of liquid. Some tuna products may be a little higher or lower depending on the cut and how much water is removed during processing.

If you are weighing tuna for tracking macros, always check whether the nutrition label lists the fish “as packaged,” “drained,” or “cooked.” That detail can change the protein number enough to matter, especially if you eat tuna often.

Why the number changes by type and preparation

Tuna is not one single food. Skipjack, yellowfin, albacore, and bluefin can differ slightly in protein and fat. Fresh tuna steaks also differ from canned tuna because canning, draining, and packing liquid change the final weight and nutrient concentration per 100g.

In general, water-packed tuna has a higher protein-to-calorie ratio than oil-packed tuna, because oil adds calories without adding protein. If you want the leanest option, choose tuna packed in water and drain it well.

Is tuna a good protein source?

Yes. Tuna is a complete protein, meaning it contains all essential amino acids your body needs. It is also naturally low in carbohydrates, which makes it useful for high-protein, lower-carb meal plans.

For athletes and active people, tuna can help you hit daily protein goals with a relatively small serving. If you track workouts with Fitnit, pairing a protein-rich meal like tuna after training can make it easier to stay consistent with recovery nutrition while you focus on form and reps.

How to use tuna in a high-protein meal plan

A 100g serving of tuna works well in salads, grain bowls, wraps, pasta dishes, or alongside vegetables and potatoes. If you are trying to raise protein without overeating, tuna is convenient because the portion is compact but filling.

Keep an eye on sodium in canned tuna and vary your seafood choices over time. The FDA recommends being mindful of mercury exposure, especially for pregnant people, young children, and anyone eating fish frequently. Choosing a mix of fish can help you get the benefits of seafood while avoiding overreliance on one type.

Tips

• Use drained weight when logging canned tuna so your protein estimate is more accurate.
• Choose water-packed tuna if you want the highest protein per calorie.
• Add tuna to meals that already contain fiber, like beans, vegetables, or whole grains, for better fullness.
• If you eat tuna often, rotate in other protein sources such as salmon, eggs, Greek yogurt, chicken, tofu, or beans.
• For home workouts, track push-ups, squats, pull-ups, crunches, and curls with Fitnit to keep your training consistent while you dial in nutrition.