USDA protein values for canned tuna

USDA data typically puts canned tuna in the high-protein range. A common USDA entry for light tuna canned in water, drained solids, is about 25.5 g protein per 100 g. White albacore varieties are often a little higher, around 29 g per 100 g, though values can vary by brand, species, and how much liquid is drained.

A useful way to think about it: 100 g of drained canned tuna is usually about a standard small serving, and it can deliver roughly 1/4 of the protein many adults need in a full day at once. If you are comparing labels, make sure you are comparing the same form: drained solids vs. undrained, water-packed vs. oil-packed, and light vs. albacore.

Why the number changes from can to can

Protein per 100 g is not one fixed tuna number because canned tuna comes from different fish and is processed differently. Water-packed tuna usually has fewer calories than oil-packed tuna, while oil-packed tuna may have slightly more calories and fat per serving. Draining the liquid also changes the nutrition density per 100 g.

Serving size matters too. A can labeled as 5 ounces may not equal 100 g of drained fish after the liquid is removed. That is why the most accurate comparison is the Nutrition Facts label plus the USDA database entry for the exact product style you are eating.

How tuna fits into a healthy diet

Tuna is useful when you want a lean, convenient protein source for meals, snacks, or post-workout eating. Protein helps maintain and repair muscle tissue, and distributing protein across meals can make it easier to meet daily needs. If you track workouts and nutrition together, Fitnit can help you stay consistent with form feedback, rep counting, and simple meal logging from photos.

The main caution with tuna is mercury. Larger tuna species, especially albacore, tend to have more mercury than light tuna. That does not mean tuna is off-limits, but it does mean frequency and serving size matter, especially for pregnant people, young children, and anyone eating tuna often.

Practical ways to use the USDA number

If your goal is muscle gain or higher protein intake, canned tuna is an efficient food to add to salads, sandwiches, rice bowls, pasta, or wraps. Because it is so protein-dense, a small portion can make a meal much more filling without adding many calories.

For best accuracy, weigh the drained tuna once or twice at home and compare it to the USDA per-100-gram value. That gives you a more realistic macro estimate than relying only on the can’s serving size.

Tips

• Use the drained weight, not the total can weight, when estimating protein.
• Check whether your tuna is light or albacore; albacore is often higher in protein but also higher in mercury.
• Choose water-packed tuna if you want fewer calories; choose oil-packed if you want more calories and richness.
• Look at sodium on the label if you eat tuna frequently.
• If you want exact macros, weigh your portion in grams and calculate from the USDA value.