Tuna macros per 100g

For plain tuna, 100g usually provides about 100–130 calories, 23–30g protein, and 0.5–3g fat, with 0g carbs. The biggest difference comes from preparation: canned tuna in water is leaner, while canned tuna in oil is higher in calories and fat.

A common reference point for canned light tuna in water is roughly 116 calories, 26g protein, 0.8g fat, and 0g carbs per 100g drained. Yellowfin or albacore tuna can be a little higher in fat and calories, while raw tuna is often slightly lower in calories than cooked tuna because cooking removes water and concentrates nutrients.

Because tuna is almost pure protein and fat, small serving-size changes matter. If you weigh 100g raw fish versus 100g drained canned tuna, the macro totals can look different even when the portion seems similar on the plate.

Why tuna macro numbers vary

Tuna is not one single food in nutrition databases. Bluefin, yellowfin, skipjack, albacore, and canned light tuna all have slightly different profiles. The cut also matters: tuna steak, sashimi-grade tuna, and canned tuna are not identical.

Water-packed canned tuna usually has the most predictable macro profile for tracking because it is lean and easy to weigh after draining. Oil-packed tuna can add a meaningful amount of fat and calories, depending on how much oil remains in the can.

Seasonings and mix-ins change the picture too. Tuna salad made with mayonnaise, crackers, or cheese can turn a very lean protein into a much higher-calorie meal. If you track macros closely, log the full recipe rather than tuna alone.

How tuna fits a high-protein diet

Tuna is popular for fat loss and muscle gain because it delivers a lot of protein for relatively few calories. That makes it useful when you want to increase protein intake without pushing calories too high.

Protein supports muscle repair and helps you feel full after meals. Tuna also provides important micronutrients such as selenium and vitamin B12, plus omega-3 fats in some varieties, which makes it more than just a lean protein source.

If you’re using tuna as part of a training plan, pairing it with veggies, rice, potatoes, or whole grains creates a more balanced meal. For at-home workouts, tools like Fitnit can help with rep counting and form analysis, which makes it easier to match nutrition intake with your training workload.

Important health notes

Tuna can be an excellent staple, but it should not be your only fish. Mercury levels vary by species, and larger tuna such as albacore generally contain more mercury than skipjack or light tuna. That matters most if you eat tuna often, are pregnant, or are feeding young children.

A practical approach is to rotate tuna with other seafood like salmon, sardines, shrimp, and cod so you get a wider nutrient range and reduce mercury exposure from any single fish. For most healthy adults, moderate tuna intake can fit well in a balanced diet.

Also remember that some canned tuna is high in sodium. If sodium is a concern, compare labels and choose lower-sodium options when available.

Tips

• Use the drained weight of canned tuna when logging macros.
• Choose water-packed tuna if you want the leanest 100g option.
• Count mayo, oil, and sauces separately; they can double the calories fast.
• Rotate tuna with other fish to lower mercury exposure over time.
• If you’re meal-prepping, portion tuna into 100g servings for easier tracking.