How much fat is in tuna per 100g?

For most people, tuna counts as a lean protein. Many common tuna options, such as canned light tuna in water or lean fresh tuna steaks, are low in fat per 100g. In practical terms, that means tuna is often a smart choice if you want high protein without a lot of added fat.

The exact fat content can vary a lot by species. Skipjack and many light tuna products are usually leaner, while bluefin and some larger, fattier tuna cuts can contain noticeably more fat. If you want the most precise number, USDA FoodData Central is the best place to compare specific products by brand and preparation.

Why the number changes: species, packing, and preparation

Three things change tuna fat per 100g more than anything else: the species, the liquid it’s packed in, and how it’s cooked. Tuna packed in water keeps the fat close to the fish’s natural level. Tuna packed in oil absorbs extra fat, which can raise the total substantially.

Fresh tuna also varies. A lean yellowfin steak and a fattier bluefin cut will not have the same nutrition profile, even though both are “tuna.” Cooking method matters too, because breading, frying, butter, or mayonnaise can add a lot more fat than the fish itself.

Is tuna a good low-fat protein?

Yes—especially if your goal is a high-protein food with relatively little fat. Tuna can be useful for muscle-building meals, weight-loss meal prep, or simple post-workout meals because it delivers protein without much calorie density from fat.

It’s also worth separating total fat from fat quality. Fish can provide beneficial omega-3 fats, and the National Institutes of Health notes that omega-3s are an important part of the diet. Tuna generally contains less omega-3 than very fatty fish like salmon, but it can still contribute to overall intake depending on the species.

How to choose the leanest tuna option

If you want the lowest tuna fat per 100g, choose tuna packed in water, drained well, and look for plain tuna steaks cooked with minimal added oil. Check labels for serving size, because a can or pouch may contain more than one serving.

For macro tracking, measuring the drained weight matters. A can labeled in oil may look similar to a can in water, but the final fat content can be much higher once the oil is included. If you track meals by photo or want help keeping workouts consistent while you dial in nutrition, Fitnit can also help with form analysis and rep counting during your training routine.

Tips

• Choose tuna packed in water if you want the lowest fat per 100g.
• Drain tuna well before logging it or mixing it into recipes.
• Compare species when possible; light tuna is often leaner than bluefin.
• Watch the add-ins: mayo, oil, and breading can change the fat total more than the tuna itself.
• Use the USDA FoodData Central listing for the closest match to the exact product you bought.