Protein in Tuna: How Much per 100g and per Portion
Canned tuna in brine, when drained, provides 24.9g of protein per 100g. This makes it a very concentrated protein source, ranking 7th out of all 137 foods on this site for protein content relative to its calorie count. With almost no fat or carbohydrate, over 90% of its energy comes from protein.
CoFID 16-416 · Tuna, canned in brine, drained
What the numbers say
- High protein per calorie. Tuna in brine offers 22.8g of protein for every 100 kcal. This is an extremely high concentration of protein relative to its energy content.
- Almost entirely protein. An impressive 91% of the energy in drained canned tuna comes from protein. It contains no carbohydrate, no sugars, and no dietary fibre.
- Low in fat and sugar. According to UK front-of-pack nutritional labelling, this food is rated ‘low’ in fat, ‘low’ in saturated fat, and ‘low’ in sugars.
- Medium salt content. The salt content is 0.73g per 100g, which receives a ‘medium’ or amber colour rating on front-of-pack labels. A 200g amount contains 1.46g of salt.
Tuna macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 109 kcal 460 kJ |
5% | – |
| Protein | 24.9g | 50% | – |
| Fat | 1g | 1% | low |
| of which saturates | 0.3g | 2% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.73g | 12% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in tuna by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 24.9g | 109 | 0g | 1g |
| 150g | 37.3g | 164 | 0g | 1.5g |
| 200g | 49.8g | 218 | 0g | 2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of tuna for 20g or 30g of protein
- To get 20g of protein, you would need an 80g amount of drained tuna, which provides 88 kcal.
- For a 30g protein target, a 120g amount is required, containing 131 kcal and 0.88g of salt.
- The nutritional information is for drained tuna, so be sure to remove the brine before weighing to accurately track your intake.
How it compares with other fish and seafood
Within the fish and seafood category, drained canned tuna ranks highly for protein content. It is 3rd out of 23 similar foods for protein per 100g. Its protein-per-calorie score is also strong, ranking 6th in its group. Its protein level of 24.9g per 100g is higher than that of haddock (22.8g), lobster (22.1g), and crab (20.5g). However, some white fish like cod (23.9g protein per 100 kcal) and crab (24.1g protein per 100 kcal) provide slightly more protein for every 100 kcal consumed. Tuna contains virtually no carbohydrate or fat, which distinguishes it from oilier fish.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Tuna | 24.9g | 109 | 22.8g |
| Cod | 23.9g | 100 | 23.9g |
| Haddock | 22.8g | 96 | 23.8g |
| Lobster | 22.1g | 103 | 21.5g |
| Crab | 20.5g | 85 | 24.1g |
Quick answers
How much protein is in 100g of canned tuna?
Drained canned tuna in brine has 24.9g of protein per 100g. This amount also contains 109 kcal, 1.0g of fat, and no carbohydrate.
Is canned tuna a lean source of protein?
Yes, it is very low in fat, with only 1.0g per 100g. Based on its macronutrient profile, 91% of its energy comes from protein.
How much tuna do I need for 30g of protein?
You would need 120g of drained canned tuna to get 30g of protein. This amount provides 131 kcal and 1.2g of fat.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.