Protein by serving size
95g
25g
100g
26g
185g
48g
200g
52g
129 calories per 100g · 20.2g protein per 100 calories
Figures are per 100g as sold (canned in water, drained). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Tuna, unflavoured, canned in water, drained, F009300
Log tuna (canned) in HitProtein →
Canned tuna is about as convenient as protein gets — no cooking, long shelf life, and a high protein-to-calorie ratio. 95g of drained tuna has about 25g of protein, an easy way to add protein to a meal in seconds.
Why the number varies
Tuna canned in water or brine has a higher protein percentage than tuna canned in oil, simply because oil adds calories and weight without adding protein. If you're comparing cans, check whether it's packed in water or oil before comparing protein-per-100g figures directly.
Drained weight matters — the protein figures above are for tuna after draining, since that's what you actually eat. The weight printed on the can is usually the weight before draining, which will overstate the amount of tuna (and protein) you're actually getting.
Ways to use it
- Keep a few cans on hand for a fast, no-cook protein top-up
- Mix with Greek yoghurt instead of mayonnaise for a higher-protein tuna salad
- Add to a rice or pasta salad to boost the protein of an otherwise carb-heavy meal
Related
From the HitProtein blog
FAQs
How much protein is in a can of tuna?
Drained tuna in water has 26.1g of protein per 100g, so 95g of drained tuna has about 25g and 185g has about 48g. Can labels usually show the weight before draining, so a can gives you a little less tuna than the number on the label.
Does tuna in oil have less protein than tuna in water?
Per 100g, yes — the oil adds weight and calories without adding protein, which lowers the protein percentage compared to tuna packed in water or brine.
How much protein is in 100g of tuna (canned)?
About 26.1g of protein per 100g as sold (canned in water, drained).
How much protein is in 95g of tuna (canned)?
About 25g of protein, based on 26.1g per 100g.
How many calories are in tuna (canned)?
About 129 calories per 100g, which works out to 20.2g of protein per 100 calories.
How does tuna (canned) compare with other seafood foods?
Of the 7 seafood foods on this site, tuna (canned) ranks number 3 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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