How Much Protein in Tuna? All Types Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

protein in tuna canned fresh ahi yellowfin

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Tuna protein per 3oz: chunk light canned (water) = 20g protein, 100 cal (safest for frequent eating, mercury 0.12 ppm), albacore canned = 22g protein, 109 cal (limit to 1/week for mercury), ahi yellowfin = 25g protein, 93 cal. A full 5oz can of chunk light tuna provides 34g protein at only 166 calories — one of the highest protein-to-calorie ratios of any food.

🔬 Nutrition Facts — Per 5oz Can Chunk Light Tuna (142g drained)

Source: USDA FoodData Central · 2026

166

Calories (kcal)

Protein34g

Carbohydrates0g

Fat1.5g

Fiber0g

Sugar0g

Sodium340mg

🥗 Key Ingredients & Nutrients at a Glance

💪34gProtein

🔥166 kcalCalories

🧈1.5gFat

🍚0gCarbs

🍽️124% DVSelenium

💊104% DVVitamin B12

🍽️69% DVNiacin B3

🍽️0.12ppm (low)Mercury

📊 Quick Facts

•🐟 Full 5oz can: 34g protein · 166 cal (best value)
•🐟 3oz chunk light: 20g protein · 100 cal · 0g carbs
•🐟 Ahi/yellowfin: 25g protein · 93 cal — leanest tuna
•⚠️ Mercury: Chunk light = safest (3/wk). Albacore = 1/wk limit
•⭐ Selenium: 124% DV per 3oz — highest of common seafoods
•⭐ B12: 104% DV per 3oz — essential for energy and nerve function
•💰 Budget: Cheapest high-protein food — ~$1 per 20g protein

🚨 Top Problems — Solved

❌ Problem

Canned tuna every day seems boring — you're falling off your protein goals

✅ Solution

Tuna is a blank canvas: Greek tuna bowl (tuna + Greek yogurt + cucumber + dill = 35g protein), spicy tuna lettuce wraps (tuna + sriracha + avocado = 30g protein), Mediterranean (tuna + olives + sun-dried tomato + feta = 32g protein). Same can, 10 different meals.

❌ Problem

You're worried about mercury from eating tuna frequently

✅ Solution

Chunk light tuna (skipjack) = 0.12 ppm mercury — FDA classifies as 'best choice' even for pregnant women at 2–3 servings/week. Albacore/white tuna = 0.35 ppm (limit 1/week). Stick to chunk light and you can eat safely 3–4x/week with no health concern.

❌ Problem

Canned tuna in water is dry and unpleasant to eat

✅ Solution

Mix with 1 tbsp olive oil (not mayo) = 120 cal added, rich texture, healthy fats. Or mash with half avocado = creamy, 35g protein, heart-healthy fats. Or drain then mix with Greek yogurt + mustard + lemon = creamy, 38g protein, only 220 cal total.

❌ Problem

You're paying premium for albacore when chunk light is equally good

✅ Solution

Chunk light: 20g/3oz protein, $0.60–0.80/can. Albacore: 22g/3oz protein, $1.50–2.00/can. You're paying 2.5x for 2g more protein. Chunk light has LESS mercury too. Buy chunk light in bulk at Costco — protein cost goes to $0.30 per 20g.

Tuna Protein: All Types Compared

Tuna Type (3oz)	Protein	Calories	Mercury
Ahi/yellowfin fresh	25g	93 cal	0.35 ppm (limit 1/wk)
Albacore canned in water	22g	109 cal	0.35 ppm (limit 1/wk)
Chunk light canned in water	20g	100 cal	0.12 ppm (safe 3/wk)
Bluefin fresh/sashimi	25g	144 cal	0.34 ppm (limit 1/wk)
Bigeye (sushi-grade)	25g	105 cal	0.69 ppm (avoid)
5oz can chunk light (whole)	34g	166 cal	Best for meal prep

Values approximate. Mercury limits: FDA guidelines. Pregnant women and children should follow stricter limits.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How much protein is in tuna?

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Canned tuna in water (3oz/85g): 20–22g protein, 100 calories, 0.5g fat, 0g carbs. Fresh tuna steak (3oz): 25g protein, 120 calories. Yellowfin (ahi) tuna is the leanest at 25g protein and only 93 calories per 3oz — one of the best protein-to-calorie ratios of any food.

How many grams of protein in a can of tuna?

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A standard 5oz can of tuna (drained): 30–34g protein, 150–160 calories. A 3oz can: 20–22g protein, 100 calories. The full 5oz can is an excellent protein source for lunch — comparable protein to 5oz chicken breast at a fraction of the cost.

Is canned tuna as nutritious as fresh?

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Yes, largely. Canned tuna retains similar protein content to fresh. However, the canning process reduces omega-3 content somewhat and increases sodium significantly (200–400mg per 3oz). Tuna canned in water has fewer calories than oil-packed. Overall, canned tuna is an outstanding nutritional value.

Is tuna good for weight loss?

How much mercury is in tuna?

Is tuna high in omega-3?

How many calories in a tuna sandwich?

Is tuna good for muscle building?

How does tuna compare to chicken breast for protein?

How much protein in sushi tuna?

Is ahi tuna high in protein?

What vitamins are in tuna?

Can I eat canned tuna every day?

What's the difference between albacore and chunk light tuna?

Is tuna in olive oil better than tuna in water?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.