How Many Grams Of Protein In A Can Of Tuna

Packed with protein and lean muscle fuel, this aquatic athlete can be an excellent addition to your protein intake, especially when you’re hitting the gym and want a quick meal.

In this article, I’ll answer how many grams of protein in a can of tuna, talk about how much and how often you should eat canned tuna, explain the health benefits, pros and cons, and show you some quick and easy recipes.

Let’s crack open the truth about how this protein powerhouse can fuel your bulk and refine your cut, one bite at a time.

How many grams of protein are in a can of tuna?

On average, a 5-ounce can of tuna contains about 35 grams of protein. But it’s critical to understand that the amount of protein in a can of tuna can vary depending on different factors:

• Type of tuna: albacore is the most popular and has the highest protein content, in general.

• Can size: the larger the can, the more tuna, and protein it has.

• Liquid (water or oil): Tuna in water generally maintains its natural protein level as no additional fat or oil adds weight.

On the other hand, tuna in oil may have slightly less protein per serving due to the added oil’s volume.

• Processing method: With larger, denser pieces packed tightly, there’s less space for liquid, meaning you’re getting more tuna (and therefore more protein) per ounce.

More precisely, you get more protein if your canned tuna is in a solid piece instead of chunks.

• Brand: Not every canned tuna has the same quality and, although not guaranteed, some brands will have more protein content in their canned tuna than others.

Here is a breakdown of the protein content in different types of tuna:

• Albacore tuna in water: 40-45 grams of protein per 5-ounce can

• Light tuna (skipjack and yellowfin tuna) in water: 25-30 grams of protein per 5-ounce can

• Tuna (can be any variety) in oil: 20-25 grams of protein per 5-ounce can

For a ‘’better definition’’, I’ve made a quick table of canned tuna’s protein per type, processing method, liquid, and size.

How Many Grams of Protein Do Different Tunas Have?

Albacore Solid
Liquid	Protein per 5oz/142g (approx.)	Protein per 12oz/340g (approx.)
Water	20-21g	48-50
Oil	22-23	76-77
Albacore Chunk
Liquid	Protein per 5oz/142g (approx.)	Protein per 12oz/340g (approx.)
Water	19-20	46-48
Oil	21-22	72-74
Skipjack Solid
Liquid	Protein per 5oz/142g (approx.)	Protein per 12oz/340g (approx.)
Water	21-22	50-52
Oil	27-28	64-66
Skipjack Chunk
Liquid	Protein per 5oz/142g (approx.)	Protein per 12oz/340g (approx.)
Water	19-20	46-48
Oil	26-27	62-64
Yellowfin Solid
Liquid	Protein per 5oz/142g (approx.)	Protein per 12oz/340g (approx.)
Water	22-23	54-55
Oil	27-28	65-66
Yellowfin Chunk
Liquid	Protein per 5oz/142g (approx.)	Protein per 12oz/340g (approx.)
Water	21-22	50-52
Oil	26-27	62-64

Best Canned Tuna Brands and Their Protein Content

To help you get the best-canned tuna with the highest protein content, I’ve listed the top eight ones you should consider buying:

Tuna	(Approximate) Protein content	Can Size
Blue Harbor Fish Co. Wild Albacore Solid White Tuna in Water, No Salt Added	32g	4.6oz/130g
StarKist Selects® Solid Yellowfin Tuna in Water	28g	5oz/142g
Genova Seafood Albacore Tuna in Water with Sea Salt	28g	5oz/142g
Genova Seafood Yellowfin Tuna in Water with Sea Salt	28g	5oz/142g
StarKist Solid White Albacore Tuna in Water	26g	5oz/142g
Chicken of the Sea Chunk Light Tuna In Water	23g	5oz/142g
Chicken of the Sea Chunk Yellowfin Tuna In Vegetable Oil	23g	5oz/142g
BUMBLE BEE® Chunk Light Tuna In Water	23g	5oz/142g

Note: For your convenience, feel free to take a screenshot of this table.

Canned Tuna: Nutritional Value

Light Tuna, Canned In Water
Nutrients	Amount per 100 g
Protein	About 25.5g
Water	75.2g
Energy	116kcal
Total lipid (fat)	0.82g
Ash	0.78g
Carbohydrate, by difference	0g
Fiber, total dietary	0g
Total Sugars	0g
Calcium, Ca	11mg
Iron, Fe	1.53mg
Magnesium, Mg	27mg
Phosphorus, P	163mg
Potassium, K	237mg
Sodium, Na	50mg
Zinc, Zn	0.77mg
Copper, Cu	0.051mg
Manganese, Mn	0.011mg
Selenium, Se	80.4µg
Fluoride, F	18.6mg
Thiamin	0.032mg
Riboflavin	0.074mg
Niacin	13.3mg
Pantothenic acid	0.214mg
Vitamin B-6	0.35mg
Folate, total	4µg
Folate, food	4µg
Folate, DFE	4µg
Vitamin B-12	2.99µg
Vitamin A, IU	56IU
Fatty acids, total saturated	0.234g
Fatty acids, total monounsaturated	0.159g
Fatty acids, total polyunsaturated	0.337g
Cholesterol	30mg
Tryptophan	0.286g
Threonine	1.12g
Isoleucine	1.18g
Leucine	2.07g
Lysine	2.34g
Methionine	0.755g
Cystine	0.273g
Phenylalanine	0.996g
Tyrosine	0.861g
Valine	1.31g
Arginine	1.53g
Histidine	0.751g
Alanine	1.54g
Aspartic acid	2.61g
Glutamic acid	3.81g
Glycine	1.22g
Proline	0.902g
Serine	1.04g

Source

Note: Keep in mind that these are average statistics for the most common type of canned tuna. These stats may differ based on additional content (oil or water, for example), the type, and the amount of tuna.

Is Canned Tuna a Good Source of Protein?

Canned tuna is a good source of protein. A single 5-ounce can of tuna packs about 20-40 grams of protein, depending on the variety. That’s roughly 40-80% of the recommended daily intake for adults!

Tuna is naturally low in fat and calories, making it a guilt-free way to get your protein fix. Bonus points for choosing tuna packed in water over oil to keep the fat content even lower.

Albacore tuna generally has the highest protein content, followed by light tuna and skipjack. 

Canned tuna is incredibly versatile and shelf-stable, making it a perfect pantry staple. Throw it in salads, sandwiches, wraps, or enjoy it straight out of the can for a quick and nutritious snack. Plus, it’s budget-friendly compared to other protein sources like meat or fish.

Fresh vs. Canned Tuna: A Protein Showdown

Feature	Fresh Tuna	Canned Tuna
Price	$$$	$
Shelf Life	1-2 days	Months
Convenience	Requires prep and cooking	Open and eat
Taste	Rich, nuanced	Milder, less complex
Omega-3s	Higher	Lower
Protein	High	High
Mercury	Varies by species, generally lower	Varies by type, albacore higher
Sodium	Lower	Can be high (check label)
Best for	Gourmet meals, sushi	Quick snacks, salads, sandwiches

A 3-ounce/85 serving of fresh yellowfin tuna boasts a whopping 27 grams of protein, compared to canned tuna’s 23 grams. That’s a 15% difference, which might seem small, but it can add up over time, especially for individuals with higher protein requirements.

Calories also come into play. Fresh tuna is slightly higher in calories than canned tuna, with about 145 calories per 3-ounce serving compared to 110 calories for canned.

This slightly higher calorie count comes from the natural fats present in fresh tuna, which offer health benefits like supporting brain function and reducing inflammation.

Note: Keep in mind that the mentioned numbers are approximate and may differ based on different factors (extra ingredients, portions, type of tuna, etc.).

Is Canned Tuna Good For Building Muscles?

Next to protein, tuna is also a good source of other nutrients important for muscle health, such as vitamin B12, iron, and selenium.

Vitamin B12

• This vitamin plays a crucial role in energy production, powering your workouts and promoting muscle recovery. A deficiency can lead to fatigue, weakness, and decreased exercise performance.
• A 5-ounce can of tuna can provide up to 30% of your daily B12 requirement, making it an excellent source for individuals with limited dietary intake of animal products.

Iron

• Iron carries oxygen throughout your body, delivering it to your muscles to fuel workouts and prevent fatigue. Adequate iron levels are essential for endurance and muscular performance.
• Tuna, especially darker varieties like albacore, can be a good source of iron, contributing about 10-15% of your daily needs per can. This is particularly beneficial for women and athletes at risk of iron deficiency.

Selenium

• This mineral acts as an antioxidant, protecting your cells from damage caused by free radicals generated during exercise. It also plays a role in muscle function and metabolism.
• A single can of tuna can provide up to 50% of your daily selenium needs, making it a valuable source for optimizing muscle health and recovery.

Compared to other readily available protein sources, canned tuna holds a good spot. For example, a 3-ounce/85g serving of chicken (chicken breast, in particular) offers 26 grams, while the same amount of canned (light) tuna in water provides about 25.5g.

The Benefits of Canned Tuna Protein

While canned tuna’s protein is beneficial for building muscles, it also provides other health benefits.

Let’s quickly go through them.

Enhanced Satiety and Appetite Control: Protein takes longer to digest and break down compared to carbohydrates and fats.

This means feeling fuller for longer after consuming protein-rich foods like tuna. Diets higher in protein can lead to reduced calorie intake and potentially support weight management goals.

So, if you’re looking for a satisfying snack or meal that helps you manage cravings, reaching for tuna can be a wise choice.

Boosted Metabolism: Your body uses energy to digest and process the food you eat. Protein requires more energy to digest than other macronutrients. This thermogenic effect of protein can slightly increase your metabolic rate, meaning you burn more calories throughout the day, even at rest.

While the difference might seem small, it can add up over time and contribute to weight management efforts.

Stronger Bones and Teeth: Adequate protein intake is important for maintaining strong bones and teeth. Protein helps absorb calcium, a key mineral for bone health.

While canned tuna isn’t a significant source of calcium itself, its protein content supports calcium absorption from other dietary sources. This can be especially beneficial for individuals at risk of osteoporosis or fractures.

Improved Blood Sugar Control: Protein helps regulate blood sugar levels by slowing down the release of glucose into the bloodstream. This is particularly beneficial for individuals with prediabetes or type 2 diabetes.

Including protein sources like cans of tuna in your diet can help manage blood sugar fluctuations and potentially reduce the risk of developing diabetes complications.

Brain Health and Cognitive Function: Protein plays a critical role in the structure and function of neurotransmitters, the chemical messengers in your brain. Adequate protein intake can support cognitive function, memory, and focus.

Canned tuna, as a source of omega-3 fatty acids alongside protein, benefits brain health and may reduce the risk of cognitive decline.

How Much Canned Tuna Should You Eat Per Day?

You may find different opinions and studies on mercury levels and other issues with canned tuna. However, since 2023 FDA is proposing quality evaluations and control.
Too much of certain food is never good, so when it comes to canned tuna, opt for occasional meals and try to follow the recommendations. 

Recommendations for safe consumption:

• The FDA suggests 2-3 servings per week, so daily consumption might not be optimal. Consider the FDA’s advice as a safe upper limit, not a daily target.
• Opt for light tuna over albacore when possible.
• Choose chunk light tuna over white albacore as it typically contains even less mercury.
• Vary your protein sources and include other fish low in mercury, like salmon or cod.

Additional Tips:

• Check the tuna label for mercury content (usually listed as “parts per million” or “ppm”).
• Be mindful of serving sizes. A standard can is typically 5-6 ounces, but smaller options exist.

Group	Protein per kg/day (grams)	150-pound person (grams)	5-ounce can (grams)	Cans per week (approx.)	Notes
Woman	0.8	54	20-40	1-2	Can increase to 1.2-1.6 g/kg for muscle building; adjust lower for weight loss
Man	0.8	54	20-40	1-2	Can increase to 1.4-1.8 g/kg for muscle building; adjust lower for weight loss
Muscle Building	1.2-1.6 (woman), 1.4-1.8 (man)	81-108 (woman), 97-126 (man)	20-40	2-4 (woman), 3-5 (man)	Prioritize protein quality, combine with other sources, monitor progress
Weight Loss	0.8-1 (woman), 1-1.2 (man)	43.2-75 (woman), 72-86.4 (man)	20-40	1-2 (woman), 2-3 (man)	Focus on calorie deficit, consider tuna as lean protein source

Determining the ideal daily amount of canned or fresh tuna depends on multiple factors, making a ‘’one-size-fits-all’’ answer impossible.

Here are the most important factors you should consider:

• Health conditions: Pregnant and breastfeeding women, individuals with kidney disease, and those diagnosed with mercury sensitivity might need to adjust their tuna intake or avoid it altogether based on health professionals’ recommendations.

• Activity level: Highly active individuals, especially those focused on muscle building, may require higher protein intake, potentially necessitating more tuna compared to someone with a sedentary lifestyle.

Note: Keep in mind that you shouldn’t rely only on one source of protein. Feel free to experiment and try a variety of protein-rich foods.

• Dietary needs and preferences: Whether canned or fresh, tuna is a healthy food that provides plenty of protein and other health benefits.

However, people who are allergic to tuna, vegetarians, vegans, and people who simply don’t like the strong flavor of tuna should find their protein intake in some other food.

However, I’ll provide some valuable guidelines to help you make informed choices about including a healthy amount of canned tuna in your daily diet:

• Moderation is key: It’s recommended to eat about two to three cans of tuna per week as part of a healthy diet, with one serving being about three to five ounces/85 to 142g for adults. This is around 6-15 ounces/170 to 425g of canned tuna per week.

But unlike with other fish, you should limit your daily intake of tuna to avoid exceeding safe mercury levels.

• Types of tuna: Opt for varieties like skipjack or chunk light tuna, as they contain lower mercury levels compared to albacore tuna.

• Variety matters: Include other protein sources like chicken, beans, legumes, and nuts in your diet for a balanced intake of different nutrients.

• Spice it up: You don’t have to eat plain tuna. You can always mix it up with some nice seaesonings and/or vegetables, depending on your personal preference.

Remember: For personalized guidance, consult your nutritionist or doctor. They can assess your individual needs and health conditions, providing specific recommendations for safe and healthy tuna consumption within your overall dietary plan.

What tuna is lowest in mercury

Lowest Mercury:

• Light Tuna (Skipjack): Generally considered the best choice for low mercury levels. Aim for chunk light tuna rather than white albacore, as it tends to have even less. Look for brands testing and advertising their tuna for lower mercury content.

Moderate Mercury:

• Yellowfin Tuna: Can vary in mercury depending on size and source. Look for smaller fish caught with sustainable methods to minimize risk.

Highest Mercury:

• Albacore Tuna: This white tuna should be avoided by pregnant and breastfeeding women due to its significantly higher mercury levels. Adults should also limit their intake, staying well below daily consumption.

High-Protein, Homemade Recipes With Canned Tuna

Let’s get creative in the kitchen and make some healthy meals!

Mediterranean Tuna Bowls (2 servings)

Ingredients:

• 1 (5-oz) can tuna, drained and flaked
• 1/2 cup cooked quinoa
• 1/2 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 1/4 cup crumbled feta cheese
• 1 tbsp chopped Kalamata olives
• 1 tbsp olive oil
• 1 tsp lemon juice
• 1/2 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a bowl, combine quinoa, tuna, cucumber, tomatoes, feta, and olives.
2. Whisk together olive oil, lemon juice, oregano, salt, and pepper. Drizzle over the mixture and toss to combine/mix nicely.
3. Serve immediately or store in an airtight container for up to two days.

Spicy Tuna Lettuce Wraps (4 servings)

Ingredients:

• 2 (5-oz) cans tuna, drained and flaked
• 1/2 cup chopped red bell pepper
• 1/4 cup chopped red onion
• 1/4 cup chopped cilantro
• 2 tbsp sriracha
• 1 tbsp lime juice
• 1/2 tsp ground cumin
• 1/4 tsp chili powder
• 8 large romaine lettuce leaves

Instructions:

1. In a bowl, combine tuna, bell pepper, onion, cilantro, sriracha, lime juice, cumin, and chili powder.
2. Fill each lettuce leaf with the tuna mixture, fold, and enjoy!

Lemon Tahini Tuna Salad Sandwiches (2 servings)

Ingredients:

• 1 (5-oz) can tuna, drained and flaked
• 1/4 cup plain Greek yogurt
• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp chopped fresh dill
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 2 slices whole-wheat bread
• Sprouts and lettuce (optional)

Instructions:

1. In a bowl, combine tuna, yogurt, tahini, lemon juice, dill, garlic powder, salt, and pepper.
2. Spread the mixture on bread slices.
3. Top with sprouts and lettuce (if using), and enjoy!

Tuna Sushi Bowls (2 servings)

Ingredients:

• 1 (5-oz) can tuna, drained and flaked
• 1 cup cooked brown rice
• 1/2 cup shredded carrots
• 1/4 cup chopped avocado
• 1/4 cup chopped cucumber
• 2 tbsp seaweed salad
• 1 tbsp toasted sesame seeds
• 1 tbsp rice vinegar
• 1/2 tsp soy sauce
• 1/4 tsp ginger powder

Instructions:

1. In a bowl, combine brown rice, tuna, carrots, avocado, and cucumber.
2. Top with seaweed salad and sesame seeds.
3. Whisk together rice vinegar, soy sauce, and ginger powder. Drizzle over the bowl and toss to combine.

Bonus Tip: Keep in mind that these recipes are easily customizable! You can swap ingredients based on your preferences and dietary needs. For example, you could add chopped nuts, seeds, or whole grains for extra fiber and texture. So get creative and enjoy!

Quick Meal Ideas With Canned Tuna

Let’s prep some delicious, quick meals with canned tuna and get that extra protein!

Breakfast

• Tuna Avocado Toast: Mash avocado on whole-wheat toast, top with flaked tuna, sliced tomato, and a drizzle of lemon juice. Add a sprinkle of Everything Bagel Seasoning for an extra kick. (20g protein, 220 calories)

Lunch

• Tuna Sushi Bowls: Cook brown rice and top with tuna, seaweed salad, sliced cucumber, carrots, and a drizzle of low-sodium soy sauce. Add a dollop of sriracha for some heat. (30g protein, 300 calories)

• Mediterranean Tuna Salad Wrap: Mix tuna with chopped celery, red onion, olives, cherry tomatoes, and a splash of red wine vinegar. Serve in a whole-wheat tortilla with spinach and feta cheese. (25g protein, 350 calories)

• Spicy Tuna Lettuce Wraps: Combine tuna with diced celery, red bell pepper, sriracha, and low-fat Greek yogurt. Fill lettuce leaves for a refreshing and portable lunch. (20g protein, 200 calories)

Dinner

• Tuna Stuffed Sweet Potatoes: Bake sweet potatoes and top with a mixture of tuna, black beans, chopped corn, salsa, and low-fat cheddar cheese. (35g protein, 400 calories)

• Mediterranean Tuna Burgers: Mix tuna with breadcrumbs, chopped onions, and parsley. Form patties and grill or bake for a lean and flavorful burger. Serve on whole-wheat buns with lettuce, tomato, and tzatziki sauce. (30g protein, 350 calories)

• Spicy Tuna Stir-fry: Sauté broccoli, red pepper, and snap peas in a wok with ginger and garlic. Add tuna and stir-fry until cooked through. Serve over brown rice for a quick and healthy meal. (25g protein, 300 calories)