USDA protein value for canned tuna in water, drained

The USDA FoodData Central entries for canned tuna in water, drained generally show about 25 to 29 grams of protein per 100 grams, with light tuna commonly near 26 to 28 grams per 100 grams. Albacore tuna can be a bit higher. If you are using a single “USDA canned tuna in water drained” reference point, the safest practical takeaway is that 100 grams provides roughly one-quarter to nearly one-third of the protein many adults aim for at a meal.

Why the range? Tuna species, packing style, and how thoroughly it is drained all affect the final number. Water-packed tuna also concentrates its nutrients once the liquid is removed, which is why the drained version looks more protein-dense than a can measured with the liquid included.

What 100g of drained tuna looks like in real life

A 100-gram portion of drained canned tuna is roughly one standard single-serving amount, though many cans contain more or less depending on brand and style. In everyday use, that often looks like about half to one small can after draining, or enough for a sandwich, tuna salad, or rice bowl.

Protein is the main nutrient people track in tuna, but canned tuna also varies in sodium. If you are watching blood pressure or water retention, compare brands and consider no-salt-added options when available. For muscle repair and satiety, the high protein content is the headline feature.

How tuna fits into a high-protein diet

Protein needs differ by body size, activity level, and goals. General guidance from NIH and Harvard-based nutrition resources emphasizes spreading protein across the day and choosing a variety of sources, including fish, beans, dairy, eggs, and lean meats. Tuna can be a convenient anchor protein when you want something shelf-stable and fast.

If you lift weights or do bodyweight training, protein-rich meals can support recovery after workouts. Fitnit can help with the training side by analyzing form and counting reps from your phone camera, which can make at-home sessions more efficient while you keep nutrition simple.

Best ways to use the number on a label

Use the per-100g value when you want the cleanest comparison across foods. It helps you compare tuna with chicken, salmon, Greek yogurt, or tofu on the same basis. If you are logging food, weigh the drained tuna rather than guessing from the can size.

For meal planning, a practical rule is that 100 grams of drained tuna usually gives you a solid protein base without adding many calories. That makes it useful for higher-protein lunches, post-workout meals, or quick snacks when you need something filling.

Tips

• Weigh tuna after draining it if you want the closest match to USDA values.
• Check the tuna type: light tuna and albacore can differ slightly in protein per 100g.
• Look at sodium on the label if you eat canned tuna often.
• Combine tuna with fiber-rich foods like beans, vegetables, or whole grains for a more balanced meal.
• If you track workouts with Fitnit, pair tuna with post-training meals when you want an easy protein source.