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Outbyte PC Repair FREERepair Windows errors before they cause bigger problemsFix Now →Outbyte Driver Updater FREEFix the driver behind crashes, sound loss and screen glitchesFind Drivers →Tuna is a protein-rich food, but there is no single protein amount for every serving: the species, preparation and weight basis all matter. The USDA record identified for this article is for light tuna canned in water, drained solids, but its protein figure was not available in the source material. For an exact amount, check the package label or the matching USDA FoodData Central entry rather than relying on an unsourced grams-per-serving estimate.
Why tuna does not have one fixed protein number
“Tuna” can mean different species and products, including canned light tuna, albacore (white) tuna, or fresh tuna. It can also mean tuna packed in water or oil, or fish weighed raw or cooked. Those distinctions matter when comparing nutrition figures: cooking changes the fish’s water content, and a value per 100 grams is not interchangeable with a value for a labeled serving or a can’s drained contents.
The USDA FoodData Central record identified here is specifically for light tuna canned in water, drained solids. That description matters: the relevant weight is the edible tuna after draining, not the can’s gross weight including liquid. The available information does not establish a protein value for that record, so no precise gram figure can be given here.
How to find the protein in your tuna
- For a branded can: read the nutrition label and note its serving size and protein per serving. If the label specifies drained tuna, use that basis when comparing it with another product.
- For a generic food entry: search USDA FoodData Central for the exact product and preparation, such as canned light tuna in water, drained solids. Check that the selected record matches the food you are weighing.
- For fresh tuna: match the species and whether the entry describes the fish raw or cooked. Compare amounts using the same weight basis.
USDA FoodData Central contains several kinds of records, including generic food-composition data and branded foods. A generic entry is not a substitute for the current label on a particular brand. USDA also notes that its data types have different update schedules: Foundation Foods releases are scheduled twice yearly, while SR Legacy has not been updated since 2018.
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#1 Best Overall
- DELICIOUS, CLASSIC TUNA: A true all-American classic, Chicken of the Sea tuna in water is perfectly seasoned with salt and packed in water for the freshest, best taste
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- VERSATILE FLAVOR: Our wild caught, water-packed chunk light canned tuna in water is right at home in any recipe; add the canned fish to your favorite sandwich, wrap, rice bowl, pasta, salad, melt, dip, and beyond
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What to compare on labels and food records
| What you are comparing | What to check |
|---|---|
| Canned light tuna versus albacore or white tuna | Match the species or product identity; do not assume one tuna entry represents every type. |
| Tuna packed in water versus oil | Match the packing liquid and compare edible drained amounts where applicable. |
| Fresh tuna | Match the species and whether the fish is listed raw or cooked. |
| Different serving sizes | Compare the same weight basis, such as grams per 100 grams or the same labeled serving. |
| Different brands | Use each product’s current package label; a generic USDA entry does not establish every brand’s values. |
Does the tuna type affect the mercury advice?
FDA/EPA fish advice for people who are pregnant or breastfeeding and children ages 1–11 sorts tuna by mercury guidance, not protein content. In that advice, canned light tuna, including skipjack, is a “Best Choice”; albacore/white and yellowfin are “Good Choices”; and bigeye is a “Choice to Avoid.” FDA/EPA says albacore typically contains three times more mercury than canned light tuna. These categories do not rank tuna by protein and are not pet-feeding recommendations.
Because this is a pet-focused site, do not treat a human food-composition value or FDA/EPA advice for people as a recommended portion for a cat or dog. The information here does not establish a safe pet serving or a pet’s nutritional needs.
Quick Recap
Best Value
- WILD CAUGHT TUNA IN WATER: Premium canned fish with a mild flavor, firmer texture, and large pieces is a delicious addition to pasta, salads, fish tacos, and seafood bowls.
- FISH AS FUEL: Excellent source of lean protein (29g per can), DHA & EPA Omega-3s (300mg per can), and vitamin B12. Case contains 8 five ounce cans.
- CLEAN INGREDIENTS: Non GMO Project Certified, Gluten Free, Kosher Pareve, and great for those on a low carb or ketogenic (keto) diet.
- CONVENIENT SHELF STABLE FOOD: Perfect for stocking your pantry at home or bringing on the go as a high-protein option while traveling, camping, or on the job.
- SUSTAINABLE TUNA: Wild Caught and Dolphin Safe - submit the code on the can on our Trace My Catch website to learn where and how your seafood was caught, processed, and more. Canned in the USA and packaged in recyclable packaging.
Rank #4
- MILD FLAVOR: Enjoy wild caught, dolphin safe chunk light tuna packed with a naturally mild flavor that lets your favorite seasonings shine. Our canned tuna in water is great for sandwiches, salads or high protein seafood meals
- LEAN PROTEIN SNACK: Each 5 oz can is a natural source of Omega 3s and delivers 20g protein and 90 calories, making this tuna fish can perfect for Mediterranean, Weight Watchers, Paleo and Keto diets and are gluten free and soy free
- QUALITY TUNA: Our tuna fish canned in water is a dependable pantry staple, delivering consistent taste and performance for quick meals and classic tuna recipes
- VERSATILE: Our tuna in water can makes quick meals effortless. Also available in 25% less sodium and in oil, our tuna can is great for topping fresh salads, fueling protein‑packed rice bowls or grabbing a wholesome seafood snack
- VALUE PACK OF 48: Stock your pantry with this 48 pack of tuna cans for a wholesome addition to meals and snacks. These tuna cans are easy to store and great to have handy for when hunger strikes at the office or at home
Rank #3
- MILD FLAVOR: Enjoy wild caught, dolphin safe chunk light tuna packed with a naturally mild flavor that lets your favorite seasonings shine. Our canned tuna in water is great for sandwiches, salads or high protein seafood meals
- LEAN PROTEIN SNACK: Each 5 oz can is a natural source of Omega 3s and delivers 20g protein and 90 calories, making this tuna fish can perfect for Mediterranean, Weight Watchers, Paleo and Keto diets and are gluten free and soy free
- QUALITY TUNA: Our tuna fish canned in water is a dependable pantry staple, delivering consistent taste and performance for quick meals and classic tuna recipes
- VERSATILE: Our tuna in water can makes quick meals effortless. Also available in 25% less sodium and in oil, our tuna can is great for topping fresh salads, fueling protein‑packed rice bowls or grabbing a wholesome seafood snack
- VALUE PACK OF 8: Stock your pantry with this 8 pack of tuna cans for a wholesome addition to meals and snacks. These tuna cans are easy to store and great to have handy for when hunger strikes at the office or at home
Rank #2
- WILD CAUGHT TUNA IN WATER: Premium canned fish with a light, flaky texture and bolder flavor is delicious in classic tuna melts, baked into casseroles, mixed into tuna salad, or as a high-protein sandwich or salad ingredient.
- THE ORIGINAL AFFORDABLE SUPERFOOD: Excellent source of lean protein (23g per can), DHA & EPA Omega-3s (220mg per can), and vitamin B12. Case contains 24 five ounce cans.
- CLEAN INGREDIENTS: Non GMO Project Certified, Gluten Free, Kosher Pareve, and great for those on a low carb or ketogenic (keto) diet.
- CONVENIENT SHELF STABLE FOOD: Perfect for stocking your pantry at home or bringing on the go as a high-protein option while traveling, camping, or on the job.
- SUSTAINABLE TUNA: MSC Certified Sustainable Seafood, Wild Caught, and Dolphin Safe - submit the code on the can on our Trace My Catch website to learn where and how your seafood was caught, processed, and more. Canned in the USA and packaged in recyclable packaging.
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