How Much Protein is in Tuna? Amounts, Benefits and Tips

The Protein Power of Tuna

Tuna is one of the most popular and nutritious sources of lean protein available. This flavorful and versatile fish has become a staple protein around the world due to its stellar nutrition profile, accessibility, and affordability.

But just how much protein is actually found in tuna? The amount can vary based on the specific type, cooking method, serving size, and portion of the fish. Understanding the protein content in tuna can help you effectively incorporate this healthy fish into your diet.

Protein in Different Types of Tuna

There are several different common types and cuts of tuna with differing amounts of protein:

• Canned tuna - 7–10g per 1 oz serving
• Ahi tuna (yellowfin) - 21–23g per 3 oz serving
• Albacore tuna - 22–25g per 3 oz serving
• Bluefin tuna - 20–24g per 3 oz serving
• Skipjack tuna - 20–23g per 3 oz serving

Canned tuna is already cooked so a 1 ounce serving has slightly less protein than 3 ounces of fresh raw tuna. But all types are high quality, complete sources of protein providing all essential amino acids.

Protein in Tuna Steak vs Canned

A 3 ounce tuna steak or fillet contains about 22-25 grams of protein depending on the species. This provides 44-50% of the recommended daily value.

Canned tuna is already cooked so the protein content is a bit lower per serving. A 1 ounce serving of canned tuna in water has about 7-10 grams of protein or 14-20% DV. The minimal processing leads to less protein loss.

While canned has slightly less, it offers an easy, inexpensive, and shelf-stable option to get a boost of high quality protein from tuna into your diet.

Tuna Protein Based on Part of Fish

Different parts of the tuna contain varying amounts of protein:

• Fillet/steak - 22-25g per 3oz serving
• Flakes - 7-10g per 1oz serving
• Total body - 19-21g for a 120g piece of sashimi

Fillets and steaks come from the leaner muscle flesh so they are the highest in protein. Flakes come from other muscle pieces and are lower per ounce. Sashimi or tartare made from the entire fish averages 17-18% protein.

Cooking Method Effects on Protein

The cooking method impacts the protein content. Raw tuna has the highest amount. Cooking causes some protein loss, with dry heat methods resulting in more loss:

• Raw - 24g per 3oz
• Grilled - 23g per 3oz
• Baked - 21g per 3oz
• Fried - 19g per 3oz

Minimally cooking tuna helps prevent protein denaturation. But heavily cooking, especially with high, dry heat leads to more protein breakdown. For max protein, lightly cook tuna.

Protein Percentages in Tuna

On average, tuna ranges 16-24% protein by weight depending on species, portion, processing, and cooking method. This protein content is greater than most other fish and meat:

• Cod - 18-20%
• Salmon - 19-21%
• Chicken breast - 22-24%
• Sirloin steak - 22-25%
• Tuna - 16-24%

Higher fat fish like salmon have slightly less protein by weight percentage, though similar per serving. Tuna stacks up well against lean meats for protein density.

Tuna Protein Benefits

Tuna provides high quality protein with all the essential amino acids required in the diet. Some benefits of tuna protein include:

• Muscle building - stimulates muscle protein synthesis and recovery
• Weight management - increases satiety and metabolic rate
• Bone strength - provides calcium and vitamin D
• Heart health - contains omega-3s to reduce inflammation
• Cell repair - assists in creating new tissues and cells
• Immunity - antibodies and enzymes are made of protein

The high biological value protein in tuna contains all the essential amino acids needed to carry out these vital functions. It is more complete than plant-based proteins.

Muscle Building

Tuna is an excellent source of protein for building lean muscle mass. It provides the essential amino acids needed to stimulate muscle protein synthesis after exercise or injury. The omega-3 fats may also help reduce muscle damage and soreness.

Weight Management

Protein increases satiety to help control appetite and caloric intake. It also requires more energy for the body to digest than carbs or fat. Adding tuna to your diet can improve weight loss and maintenance.

Bone Health

Tuna provides protein, calcium, magnesium, phosphorus, vitamin D, and other nutrients essential for bone formation and strength. It may help prevent osteoporosis and bone fractures.

Heart Health

The anti-inflammatory omega-3 fatty acids in tuna can improve cholesterol levels and lower blood pressure and triglycerides. Tuna protein is also helpful for maintaining a healthy weight.

Cell Repair and Immunity

Protein provides the amino acids necessary to build new cells and tissues. It also forms antibodies to fight infections. Tuna protein assists normal growth and development.

Recommended Protein Intake

How much tuna should you eat daily or weekly to meet your protein needs? Recommended intakes are:

• Women - 46g protein per day
• Men - 56g protein per day

This provides about 10-35% of total daily calories from protein. Active individuals or athletes need higher intakes, about 0.5 - 0.8 g per pound of bodyweight.

A 3 ounce serving of tuna provides about 22-25 grams of protein. So two 3 ounce servings would supply nearly half the recommended daily intake for most adults.

Tuna Protein for Weight Loss

For weight loss, consuming 0.7 - 1 gram of protein per pound of bodyweight is optimal. Tuna is an excellent food to help meet these higher needs due to its low fat content and high protein density.

As an example, for a 160 pound person, this equates to about 110-160 grams of protein daily. Eating around 8-12 ounces of tuna would provide 90-120 grams of the total requirement.

Tuna for Athletes and Bodybuilders

For athletes and bodybuilders, current recommendations are 0.5 - 0.8 g of protein per pound. This helps optimize muscle growth and recovery.

So for a 175 pound athlete, daily protein needs would be 90-140 grams. Consuming 10-16 ounces of tuna would cover 50-80% of the total requirement.

Spreading tuna servings throughout the day provides a steady supply of amino acids to muscles.

Healthy Ways to Eat More Tuna Protein

Here are some simple, delicious ways to eat more tuna and get a boost of protein:

• Tuna salad - combine with mayo, celery, onion, parsley
• Tuna melts - top bread or bagel halves with tuna salad then bake
• Tuna wraps - fill tortillas or lettuce with tuna, veggies, hummus
• Tuna cakes - pancake-like patties made with tuna, eggs, breadcrumbs
• Tuna steak - marinate and grill or pan sear for amazing flavor
• Poke bowls - raw tuna over rice, greens, avocado, sesame
• Tuna sushi - thin sliced or chunk tuna rolls
• Tuna sandwiches - classic combo of tuna salad with bread and veggies

Canned tuna works great in pastas, salads, stuffed peppers, casseroles and more too. Use it to add a protein punch to meals and snacks.

Potential Concerns

Mercury levels in tuna can be a concern with excess intake. Guidelines recommend:

• 6 ounces (1 can) light tuna per week
• 12 ounces (2 cans) albacore per week

Pregnant women should limit albacore to 6 ounces per week but can have up to 12 ounces of light tuna.

Following these guidelines and focusing on low mercury varieties like skipjack will allow you to safely reap the protein benefits of tuna.

Tuna Is a Nutritious Protein Powerhouse

Tuna is stacked with high quality, lean protein - about 22-25 grams in a 3 ounce serving. Canned tuna contains approximately 7-10 grams per ounce.

This fish provides all the essential amino acids necessary for building muscle, maintaining bone strength, improving satiety and weight control, enhancing cell repair and immunity, and protecting heart health.

Aim for two to three servings per week as recommended, focusing on low mercury options. Tuna provides an easy, affordable way to get more high quality protein in your diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.