How much protein is in tuna fish per 100g?

A practical rule of thumb is that tuna gives you roughly 1/4 to 1/3 of its weight as protein. In USDA FoodData Central entries, many common tuna products land in this range: canned light tuna in water, drained, is about 26 g protein per 100 g; cooked yellowfin tuna is about 29 g per 100 g; and canned albacore tuna is typically in the mid-20s per 100 g.

For a quick comparison, 100 g of tuna is roughly a small can or a palm-sized fillet portion. That means a single serving can easily deliver the protein found in many larger meat portions, but with fewer calories when tuna is packed in water and drained.

Why the protein number changes

The biggest reason is water content. Cooked fish loses water, so protein looks more concentrated by weight. Canned tuna also varies based on how much liquid is in the can and how well it is drained. Tuna packed in oil can be higher in calories, but the protein per 100 g is usually similar once drained.

Species matters too. Light tuna, albacore, and yellowfin are not identical, and different cuts or processing methods can shift the final number. If you need the most accurate figure for a specific product, check the nutrition label or search the exact item in USDA FoodData Central.

Tuna protein plus the rest of the nutrition picture

Tuna is valued not just for protein, but also for being relatively lean. It can be a helpful option if you want a high-protein meal without a lot of extra fat. It also provides nutrients such as vitamin B12, selenium, and, depending on the species, omega-3 fats.

One thing to watch is sodium, especially in canned tuna. Some varieties are much higher in sodium than fresh tuna, so choose lower-sodium products when possible if you eat tuna often. Also, because tuna can contain mercury, it’s smart to vary your seafood choices and follow FDA/EPA guidance, especially for pregnant people and young children.

How to use tuna in a high-protein diet

If your goal is more protein, tuna is easy to use: mix it with beans or Greek yogurt, add it to salads and grain bowls, or serve it with potatoes and vegetables for a balanced meal. Because 100 g of tuna is already a strong protein serving, it can help you reach daily targets without much prep.

For people tracking intake for fat loss, muscle gain, or recovery, tuna can be a convenient anchor food. Fitnit can also help with training by counting reps and checking form from your phone camera, which makes it easier to pair a high-protein meal plan with consistent workouts at home.

Tips

• Use drained weight when comparing canned tuna labels, not the weight of the liquid in the can.
• If you want more protein with fewer calories, choose tuna packed in water rather than oil.
• Check sodium on the label if you eat canned tuna regularly.
• Rotate tuna with other seafood and protein sources to keep your diet varied.
• Pair tuna with fiber-rich foods like beans, vegetables, or whole grains for a more filling meal.