Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
Protein in 1 small can = 16.5 g | Nutrition
1 small can of Tuna, canned in water contains 16.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.
Protein in 1 small can Calculator
1 small can of Tuna, canned in water contains 16.5 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central (FDC ID: 171986).
Result
1 small can Tuna Protein
16.5 g protein
Computed from 85 g of food and USDA FoodData Central reference.
Reverse Calculation
Protein target to food amount
85.1 g (3 oz, 0.36 cups)
Reverse math uses 19.4 g protein per 100 g from USDA FoodData Central reference.
Tuna Macros by small cans
Tuna Macros by Common Serving
Tuna Protein Range Around small can = 85 g
Tuna Macros by Volume Measure
Tuna Prep-State Logging Check
Tuna Nutrient Efficiency Per Calorie
Tuna Dietary Profile
Keto-compatible: Low in net carbs (0g/100g), making it suitable for ketogenic diets.
Gluten-free: Safe for celiac and gluten-sensitive individuals.
Common meal contexts: budget protein, cutting, meal prep, quick lunch.
Tuna Benefit Signals
- Budget protein: Convenient lean protein when drained and sodium is checked. Basis: High-protein meal context with low fat in the source record..
- Quick meal prep: Useful for fast lunches, salads, and high-protein snacks. Basis: Shelf-stable serving anchors are available for standard cans..
Tuna Daily Nutrient Coverage
Smart Protein Substitutes for Tuna
Tuna Condition-Aware Nutrition Notes
Real-World Tuna Serving Sizes
- 1 standard can (drained) (~142g): 27.5 g protein. A standard 5oz (142g) can of tuna in water, fully drained, contains approximately 27.5g protein.
- 1 small can (drained) (~85g): 16.5 g protein. A small 3oz (85g) serving of canned tuna, the FDA standard fish serving size.
Common Tuna Measurement Mistakes
- Not draining the water: undrained tuna weighs significantly more, inflating the portion size and macro calculations.
- Confusing tuna in water with tuna in oil: tuna in oil has ~7g fat vs 0.8g, adding ~55 kcal per 100g.
Tuna Protein — Frequently Asked Questions
How much protein is in 100g of Tuna? 100g of Tuna contains 19.4 g of protein (USDA FoodData Central).
How much protein is in 1 cup of Tuna? One US cup of tuna weighs approximately 237g (density: 1000 kg/m³). That serving contains 46 g of protein — computed as 237g ÷ 100 × 19.4.
How many grams of Tuna do I need to eat to get 30 g of protein? To reach 30 g of protein from Tuna, you need approximately 155g — calculated as (30 ÷ 19.4) × 100 = 155g.
Is Tuna high in protein? Tuna has a moderate protein content at 19.4 g per 100g — neither especially high nor low.
What percentage of daily protein does 100g of Tuna provide? 100g of Tuna provides 19.4 g of protein, which is 38.8% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Tuna alone, you would need ~258g.
What are the most common mistakes when measuring Tuna protein? 1. Not draining the water: undrained tuna weighs significantly more, inflating the portion size and macro calculations. 2. Confusing tuna in water with tuna in oil: tuna in oil has ~7g fat vs 0.8g, adding ~55 kcal per 100g.
How efficient is Tuna as a source of protein per calorie? Tuna provides 21.56 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.
What formula does this Tuna protein calculator use? The calculator uses protein = weight in grams / 100 x 19.4 g. For example, 100g of Tuna gives 19.4 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.
Is Tuna a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Tuna is a decent option — with 19.4 g of protein per 100g. Tuna is also keto-friendly, gluten-free, a high-protein option. For best results, combine Tuna with other foods to hit your daily macro targets.
How reliable is the source data for Tuna? Tuna uses USDA FoodData Central reference as the nutrition source, FDC ID 171986. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.
How to Calculate Tuna Protein
- Weigh raw. Place your tuna on a kitchen scale before cooking to get the most accurate starting weight.
- Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
- Read the result. The calculator shows protein content for your exact portion.
- Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
- Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.
Why Volume ≠ Weight: Tuna Density Explained
Tuna is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.
Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.
Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Tuna.
Tuna Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central. Referenced entries: Tuna, canned in water (FDC ID: 171986).
Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.