100g Tuna Protein — 19.4 g | Nutrition Calculator

100g of Tuna, canned in water contains 19.4 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Tuna Protein Calculator

100g of Tuna, canned in water contains 19.4 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central (FDC ID: 171986).

Result

100g Tuna Protein

19.4 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 19.4 g protein per 100 g from USDA FoodData Central reference.

Tuna Macros by Serving Size

Weight	Calories (kcal)	Protein	Fat
10 g	9	1.9 g	0.1 g
25 g	22.5	4.9 g	0.2 g
50 g	45	9.7 g	0.4 g
100 g	90	19.4 g	0.8 g
150 g	135	29.1 g	1.2 g
200 g	180	38.8 g	1.6 g
250 g	225	48.5 g	2 g

Tuna Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 standard can (drained)	142 g	128	27.5 g	0 g	1.1 g
1 small can (drained)	85 g	77	16.5 g	0 g	0.7 g

Tuna Protein Range Around 100g

Weight	Protein	Calories
50 g	9.7 g	45
60 g	11.6 g	54
70 g	13.6 g	63
80 g	15.5 g	72
90 g	17.5 g	81
100 g	19.4 g	90
110 g	21.3 g	99
120 g	23.3 g	108
130 g	25.2 g	117
140 g	27.2 g	126
150 g	29.1 g	135
160 g	31 g	144
170 g	33 g	153
180 g	34.9 g	162
190 g	36.9 g	171

Tuna Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Fat
1 US teaspoon	4.9 g	4.4	1 g	0 g
1 US tablespoon	14.8 g	13.3	2.9 g	0.1 g
1 US fluid ounce	29.6 g	26.6	5.7 g	0.2 g
1/4 US cup	59.1 g	53.2	11.5 g	0.5 g
1/3 US cup	78.9 g	71	15.3 g	0.6 g
1/2 US cup	118.3 g	106.5	23 g	0.9 g
1 US cup	236.6 g	212.9	45.9 g	1.9 g
1 US pint	473.2 g	425.9	91.8 g	3.8 g
1 US quart	946.4 g	851.8	183.6 g	7.6 g
1 US gallon	3785.4 g	3406.9	734.4 g	30.3 g
100 mL	100 g	90	19.4 g	0.8 g
1 liter	1000 g	900	194 g	8 g

Tuna Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	19.4 g	19.4 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Tuna Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	19.4 g	21.56 g/100 kcal	38.8%
Carbs	0 g	0 g/100 kcal	0%
Fat	0.8 g	0.89 g/100 kcal	1%

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	19 g	50 g	39%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Tuna

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken	86 g	Meat	+0 g	+1 kcal	+57 mg
Crustaceans	124 g	Meat	+0 g	-1 kcal	+591 mg
Turkey breast	65 g	Meat	+0 g	-2 kcal	+0 mg
Turkey breast	82 g	Meat	+0 g	+3 kcal	+0 mg
Shrimp	81 g	Meat	+0 g	+6 kcal	+0 mg
Fish	120 g	Meat	+0 g	-10 kcal	+360 mg

Tuna Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium; choose low-sodium tuna or rinse when sodium is a priority.	Canned foods can vary widely in sodium by brand and packing liquid.
avoidIf	allergy	Avoid if fish allergy applies unless a clinician has cleared it.	Fish is a common allergen category.

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.

Compare Tuna Protein to Similar Foods

More Tuna Nutrition Pages

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.

100g Tuna Protein — 19.4 g | Nutrition Calculator

100g of Tuna, canned in water contains 19.4 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

19g

Safety: sodium pendingPortion: 3.53 ozFood fit: 64/100

Best benefits

Budget protein: Convenient lean protein when drained and sodium is checked.

Quick meal prep: Useful for fast lunches, salads, and high-protein snacks.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

67 g | 0.27 cups

+0.5g protein | +0 kcal | +0mg sodium

adds 0.5g protein

Chicken, Breast, Boneless, Skinless, Raw

85 g | 0.36 cups

-0.3g protein | +0 kcal | +56mg sodium

similar food context

Egg white, raw

173 g | 5.24 pieces | 0.71 cups

-0.5g protein | +0 kcal | +0mg sodium

similar food context

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

39%

19.4 g

Sodium

0 mg

Fiber

0 g

Potassium

0 mg

Calcium

0 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if fish allergy applies unless a clinician has cleared it.

Avoid if: Avoid if fish allergy applies unless clinically cleared.

Method, report, serving, and clinician note

Goal fit: 65% of 30g protein reference target.

Serving reality: 3.53 oz, 0.42 cups.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA reference, FDC 171986, deterministic per-100g scaling.|Avoid if fish allergy applies unless clinically cleared.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

0mg sodium

0% sodium limit | 0% sat fat | 0% fiber target

Raw/cooked correction

75g133.3g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.42 cups | no piece anchor

3.53 oz0.42 cups6.8 tbsp

Quality and next best move

64/100

Similar option for 30g protein: 186g Fish, Cod, Atlantic, Wild Caught, Raw

Better swap: Mushroom, Beech

Looks good for General healthy adult: no obvious logging issue detected.

Target progress19.4 / 30

Why this score?

Protein Density

65/100

Fiber Density

0/100

Sodium Load

100/100

Sat Fat Load

100/100

Micronutrient Density

0/100

Calorie Density

100/100

Allergen Risk

82/100

Complete nutritional profile

Show electrolytes

Full micronutrients

calories

90kcal

protein

19g

carbs

fat

0.8g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic|FDC ID: 171986•Energy density: 213 kcal/cup

100g Tuna Protein Calculator

Result

100g Tuna Protein

19.4 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.42 cups)

Reverse math uses 19.4 g protein per 100 g from USDA FoodData Central reference.

Tuna Macros by Serving Size

Weight	Calories (kcal)	Protein	Fat
10 g	9	1.9 g	0.1 g
25 g	22.5	4.9 g	0.2 g
50 g	45	9.7 g	0.4 g
100 g	90	19.4 g	0.8 g
150 g	135	29.1 g	1.2 g
200 g	180	38.8 g	1.6 g
250 g	225	48.5 g	2 g

Tuna Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
1 standard can (drained)	142 g	128	27.5 g	0 g	1.1 g
1 small can (drained)	85 g	77	16.5 g	0 g	0.7 g

Tuna Protein Range Around 100g

Weight	Protein	Calories
50 g	9.7 g	45
60 g	11.6 g	54
70 g	13.6 g	63
80 g	15.5 g	72
90 g	17.5 g	81
100 g	19.4 g	90
110 g	21.3 g	99
120 g	23.3 g	108
130 g	25.2 g	117
140 g	27.2 g	126
150 g	29.1 g	135
160 g	31 g	144
170 g	33 g	153
180 g	34.9 g	162
190 g	36.9 g	171

Tuna Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Fat
1 US teaspoon	4.9 g	4.4	1 g	0 g
1 US tablespoon	14.8 g	13.3	2.9 g	0.1 g
1 US fluid ounce	29.6 g	26.6	5.7 g	0.2 g
1/4 US cup	59.1 g	53.2	11.5 g	0.5 g
1/3 US cup	78.9 g	71	15.3 g	0.6 g
1/2 US cup	118.3 g	106.5	23 g	0.9 g
1 US cup	236.6 g	212.9	45.9 g	1.9 g
1 US pint	473.2 g	425.9	91.8 g	3.8 g
1 US quart	946.4 g	851.8	183.6 g	7.6 g
1 US gallon	3785.4 g	3406.9	734.4 g	30.3 g
100 mL	100 g	90	19.4 g	0.8 g
1 liter	1000 g	900	194 g	8 g

Tuna Prep-State Logging Check

Prep State	Weight	Protein	Concentration
Raw	100 g	19.4 g	19.4 g/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Tuna Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	19.4 g	21.56 g/100 kcal	38.8%
Carbs	0 g	0 g/100 kcal	0%
Fat	0.8 g	0.89 g/100 kcal	1%

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

Nutrient	This serving	Reference	Coverage	Signal
Protein	19 g	50 g	39%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Tuna

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken	86 g	Meat	+0 g	+1 kcal	+57 mg
Crustaceans	124 g	Meat	+0 g	-1 kcal	+591 mg
Turkey breast	65 g	Meat	+0 g	-2 kcal	+0 mg
Turkey breast	82 g	Meat	+0 g	+3 kcal	+0 mg
Shrimp	81 g	Meat	+0 g	+6 kcal	+0 mg
Fish	120 g	Meat	+0 g	-10 kcal	+360 mg

Tuna Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
watch	hypertension	Watch sodium; choose low-sodium tuna or rinse when sodium is a priority.	Canned foods can vary widely in sodium by brand and packing liquid.
avoidIf	allergy	Avoid if fish allergy applies unless a clinician has cleared it.	Fish is a common allergen category.

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.

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.

Compare Tuna Protein to Similar Foods

More Tuna Nutrition Pages

Why Volume ≠ Weight: Tuna Density Explained

Tuna is dense (~1000 kg/m³ ≈ water). A 1-cup measure holds approximately 237 g.

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).

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.