How much protein is in 100g of tuna?

Most tuna varieties land in a similar protein range per 100g. Fresh tuna steaks and canned tuna both usually provide roughly a quarter to a third of their weight as protein. For example, many canned light tuna products deliver about 25g of protein per 100g, while some fresh tuna cuts can be a little higher or lower depending on the species.

The biggest reasons the number changes are water content, whether the tuna is raw or cooked, and whether it’s packed in water or oil. Tuna packed in oil can have more calories, but the protein amount stays fairly close to the fish itself. USDA FoodData Central is the best place to verify a specific product or preparation.

Calories, fat, and why tuna is so protein-dense

Tuna is considered lean protein because it gives a lot of protein for relatively few calories, especially when packed in water. That’s why it shows up often in weight-loss meal plans and high-protein diets. It also contains important nutrients such as vitamin B12, selenium, and niacin.

If you’re comparing tuna types, albacore is usually a bit richer and can have more fat than light tuna, while canned tuna in oil is usually more calorie-dense than tuna in water. For the most accurate macro count, use the nutrition label on the can or a USDA listing for the specific type you’re eating.

Health benefits and what to watch for

Protein helps with muscle repair, satiety, and preserving lean mass during fat loss. Tuna can be a convenient way to hit a protein target without a large portion size, which is useful for athletes, busy adults, and anyone trying to keep meals simple.

The main caution with tuna is mercury. Larger tuna species tend to contain more mercury than smaller ones, so frequent tuna eaters should pay attention to species and serving frequency. FDA and EPA guidance can help you choose fish more safely, especially during pregnancy or if you eat seafood several times a week.

Easy ways to use 100g of tuna in meals

One 100g serving of tuna works well in a sandwich, salad, rice bowl, pasta dish, or wrap. If you’re tracking protein, it’s often enough to turn a light meal into a solid post-workout option. Pair it with carbs and vegetables if you want a more balanced plate.

If you lift at home, consistency matters more than guessing portions. Fitnit can help you keep workouts on track with automatic rep counting and AI-powered form analysis, which can be especially useful when you’re trying to pair training with high-protein meals like tuna-based lunches.

Tips

• Check whether the tuna is canned in water, canned in oil, raw, or cooked before logging protein.
• Use the drained weight for canned tuna, not the can’s total weight.
• Rotate tuna with lower-mercury fish like salmon, sardines, or trout if you eat seafood often.
• If you want higher protein with fewer calories, choose tuna packed in water and add vegetables or a whole grain on the side.