How much protein is in tuna per 100g?

Most tuna provides about 23 to 26 grams of protein per 100g. A lean tuna steak or canned tuna in water often falls near the upper end of that range, while different species and processing methods can shift the number slightly.

Typical estimates per 100g include: canned light tuna in water, drained, about 25 g protein; yellowfin tuna, raw, about 24 g; and bluefin tuna, raw, about 23 g. These are all high-protein foods, especially compared with many other animal proteins on a weight basis.

If you are using tuna for macro tracking, the best approach is to match the exact product and preparation method you actually ate.

Why tuna protein numbers change

The protein content changes mostly because of water, oil, and draining. Canned tuna packed in water is usually more protein-dense than canned tuna packed in oil because oil adds calories without adding protein.

Fresh tuna can also vary by species. Different cuts and moisture content affect the final amount of protein per 100g, even when the fish looks similar on the plate.

Cooking can make tuna look more concentrated because it loses water during heating, so 100g cooked tuna may contain a slightly different amount of protein than 100g raw tuna.

Tuna calories, macros, and nutrition tradeoffs

Tuna is valued not just for protein but also for being relatively lean. That makes it useful when you want more protein without a lot of extra calories.

The main tradeoffs are sodium in canned products and mercury in some tuna species. Light canned tuna is often a practical everyday choice, while larger fish such as albacore or bluefin can carry more mercury and should be eaten in moderation depending on your age and health status.

For general nutrition guidance, tuna can fit well in a balanced diet when you pay attention to the label, serving size, and overall seafood variety.

How to track tuna protein accurately

To log tuna correctly, weigh it if you can and note whether the weight is raw, cooked, drained, or oil-packed. That detail matters more than most people realize.

If you eat tuna in a mixed meal, like a sandwich or salad, track the tuna separately from bread, mayo, dressing, or cheese so your macro count stays accurate.

If you use your phone to track meals or workouts, tools like Fitnit can help keep your routine consistent while you focus on nutrition and training goals.

Tips

• Use drained weight for canned tuna whenever possible.
• Check the label for the specific tuna type: light, albacore, yellowfin, or bluefin.
• Choose water-packed tuna if you want the highest protein for the fewest calories.
• Watch sodium if you eat canned tuna often.
• Rotate seafood choices to reduce mercury exposure and improve diet variety.