Canned Tuna (in water)
1 can, drained (140g)Protein per 100g26.0g
Calories per 100g116
Fat per 100g0.8g
Carbs per 100g0.0g
Fiber per 100g0.0g
Leucine (per serving, est.)2100mg
Typical cost$
Quality 0.9
lit_estimate, complete animal protein
ketolow-carbgluten-freedairy-freepescatarian
Why Canned Tuna (in water) shows up in protein-forward diets
Zero prep time and one of the cheapest per-gram-protein foods on this entire list — the tradeoff is mercury exposure guidance capping most adults around 2-3 servings a week for light tuna, less for albacore.
Serving-size math
A 1 can, drained (140g) portion delivers 36.4g of protein and roughly 162 calories. Scaled per 100 calories, that works out to 22.41g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Buy 'chunk light' over albacore/white if you eat it often — light tuna species carry roughly a third the mercury.
Best for
- budget
- zero-prep
- meal prep
Allergens
Contains: fish.
Frequently asked
How much protein is in canned tuna (in water)?
26.0g per 100g, or 36.4g per 1 can, drained (140g).
Is canned tuna (in water) a complete protein?
Yes — it's rated a complete, high-quality protein source (lit_estimate, complete animal protein).