Protein in Tuna: How Much per 100g and per Portion
Baked tuna flesh provides 32.3g of protein per 100g, making it an exceptionally concentrated source. Protein accounts for about 95% of its total energy content. It is also extremely low in fat and contains no carbohydrate or fibre, which is useful for anyone tracking their macronutrient intake.
CoFID 16-400 · Tuna, flesh only, baked
What the numbers say
- High protein density. Baked tuna offers 23.8g of protein for every 100 kcal. Protein provides 95% of the total energy in the flesh.
- Low in fat and salt. According to UK front-of-pack labelling guidance, baked tuna is rated ‘low’ for fat (0.8g), saturated fat (0.29g), sugars (0.0g), and salt (0.16g) per 100g.
- Zero carbohydrate or fibre. The flesh of baked tuna contains no carbohydrate, sugars, or dietary fibre. All of its energy comes from protein and a small amount of fat.
Tuna macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 136 kcal 579 kJ |
7% | – |
| Protein | 32.3g | 65% | – |
| Fat | 0.8g | 1% | low |
| of which saturates | 0.3g | 1% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.16g | 3% | low |
% 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 | 32.3g | 136 | 0g | 0.8g |
| 150g | 48.4g | 204 | 0g | 1.2g |
| 200g | 64.6g | 272 | 0g | 1.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of tuna for 20g or 30g of protein
- To get a 30g protein portion, you would need about 93g of baked tuna, which provides 126 kcal.
- A smaller 20g protein portion requires 62g of baked tuna, containing just 84 kcal and very little fat.
- These nutritional values are for baked tuna flesh only, so weigh your portion after cooking and removing any skin or bones for accurate tracking.
How it compares with other fish and seafood
Among all foods on this site, baked tuna flesh ranks 3rd for protein content per 100g. Within the fish and seafood group, it ranks 1st, containing significantly more protein than other popular choices. For example, baked cod has 23.9g of protein per 100g, haddock has 22.8g, and crab provides 20.5g. The protein density of baked tuna, at 23.8g per 100 kcal, is also very high, ranking 3rd in its group and 4th among all foods listed. This makes it one of the most protein-rich options available.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Tuna | 32.3g | 136 | 23.8g |
| Cod | 23.9g | 100 | 23.9g |
| Haddock | 22.8g | 96 | 23.8g |
| Tuna | 24.9g | 109 | 22.8g |
| Crab | 20.5g | 85 | 24.1g |
Quick answers
How much protein is in a 150g portion of baked tuna?
A 150g portion of baked tuna flesh contains 48.4g of protein and 204 kcal. It also provides 1.2g of fat and no carbohydrate.
Is baked tuna high in fat or salt?
No, based on UK front-of-pack colour coding, baked tuna is considered low in fat, saturated fat, and salt, with just 0.8g of fat and 0.16g of salt per 100g.
How does baked tuna compare to other fish for protein?
Baked tuna has more protein per 100g (32.3g) than other common fish like cod (23.9g) or haddock (22.8g), ranking first in the fish and seafood group on this site.
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.