How much protein is in tuna per 100g?

Tuna is naturally rich in protein. Depending on the variety and preparation, 100g usually provides roughly 24–30g of protein. Raw tuna tends to sit near the lower end of that range, while drained canned tuna often lands near the upper end because it’s concentrated and water has been removed.

A practical example: a standard 100g portion of canned light tuna in water can deliver around 25–29g of protein, while tuna packed in oil may have similar protein but more calories from fat. If you’re reading a label, the most accurate number is always the one printed on the specific product.

What changes the protein number?

Several factors can change the protein you see per 100g. Species matters: skipjack, yellowfin, albacore, and bluefin are not identical. Processing matters too: raw, cooked, drained canned, and oil-packed tuna all differ in water and fat content, which changes the nutrition per 100g.

Serving style also matters. A 100g portion is not the same as a whole can. For example, a can may list a drained weight that is lower than the net weight, so protein per can can be very different from protein per 100g. For the cleanest comparison, use drained weight whenever possible.

How tuna fits into a high-protein diet

Tuna is popular because it gives a lot of protein with relatively few calories, especially when packed in water. That makes it useful for people trying to build meals around lean protein, support muscle maintenance, or increase fullness without adding a lot of extra fat.

Protein needs vary by body size, activity level, and goals. The NIH notes that the general recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight per day. Tuna can help you get there, but it works best as part of a balanced diet that also includes vegetables, fruit, whole grains, and healthy fats.

Calories, mercury, and smart tuna choices

Protein is only one part of the picture. Tuna packed in water is usually lower in calories than tuna packed in oil. If your goal is lean protein, choose water-packed tuna and watch added sauces or mayo, which can change the nutrition quickly.

Mercury is another reason to pay attention to tuna type and how often you eat it. Larger tuna species generally contain more mercury than smaller ones. Pregnant people, nursing parents, and young children should follow FDA and EPA guidance on fish choices and portion frequency. For most healthy adults, tuna can fit well into a routine, but variety is a smart idea.

Tips

• Use drained weight, not can weight, when comparing protein labels.
• Choose tuna in water if you want the highest protein-for-calorie ratio.
• Check the species on the label, especially if you eat tuna often.
• Pair tuna with fiber-rich foods like beans, salad, or whole grains for a more balanced meal.
• If you’re tracking workouts and nutrition together, keep portions consistent so your protein intake is easier to estimate.