Fish & Seafood
Protein in Tuna: Protein, Calories, and Meal Ideas
Canned tuna in water is one of the most convenient lean protein foods. A drained can gives about 33 g of protein with very high protein density.
Protein per serving
33g
130 g drained canned tuna / about 1 can
Calories per serving
151
130 g serving
Protein per 100g
25g
116 calories per 100 g
Protein density
21.6g
protein per 100 calories
Tuna Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 130 g drained canned tuna / about 1 can | 33g | 151 |
| Per 100 g | 100 g | 25g | 116 |
| Protein density | 100 calories | 21.6g | 100 |
Representative source entry: Tuna, light, canned in water, drained solids. Use drained weight for canned tuna. Tuna packed in oil has more calories than tuna packed in water.
Good for weight loss? Excellent
Tuna in water is lean, high in protein, portable, and easy to add to low-calorie meals.
Good for muscle gain? Good
Tuna is a complete protein source. Pair it with rice, potatoes, bread, or pasta when you need more calories for muscle gain.
Meal Ideas with Tuna
Tuna rice bowl with vegetables and soy sauce
Tuna salad made with Greek yogurt
Tuna sandwich with eggs or cottage cheese on the side
Tuna pasta with tomato sauce and spinach
Tracking Tips
- Track tuna by drained weight when possible.
- Choose water-packed tuna for the leanest protein-to-calorie ratio.
- Rotate seafood sources rather than relying on tuna every day.
Compare Similar Protein Foods
Common Questions
How much protein is in a can of tuna?
A typical 130 g drained can of tuna in water has about 33 g of protein and about 151 calories.
Is tuna good for weight loss?
Yes. Tuna packed in water is very high in protein relative to calories, which makes it useful during a calorie deficit.
Is tuna good for muscle gain?
Yes. Tuna provides complete protein, but for muscle gain it is usually best paired with calorie sources like rice, pasta, bread, or potatoes.
Sources reviewed
- USDA FoodData Central: tuna, light, canned in water, drained solids - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition