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Tuna

High Protein

3 oz canned tuna (85 g) per serving.

16.5g
protein per serving
Calories
73
per serving
Protein density
22.6
g per 100 cal
Calorie cost
4.4
cal per 1g protein
To hit 30g protein
1.8 oz
155g · 133 cal

Macro breakdown

Protein16.5g(90%)
Carbs0g
Fat0.8g(10%)
Fiber0g

Tips to maximize protein

1.Store Tuna in the refrigerator and use within 3-5 days of purchase
2.For meal prep, cook in batches and portion into containers for easy weekday meals
3.Season with herbs and spices for variety without adding calories
4.Let meat rest after cooking to retain juices and maximize tenderness
5.Pair with vegetables and whole grains for a balanced meal

Pairs well with

🥛
Greek yogurt
17g
100 cal
🌾
Quinoa
8.1g
222 cal
🥦
Broccoli
3.7g
55 cal
🥦
Sweet Potato
2.3g
103 cal

Similar high-protein foods

🍗
Anchovies
1 oz canned anchovies (28 g)
8.1g
🍗
Sardines
3 oz canned sardines (85 g)
21.3g
🍗
Bacon
2 slices cooked bacon (23 g)
7.8g

Meals with Tuna

See all meals →
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Tuna Lentil Avocado Salad

No cook

Quick no-cook salad with canned tuna, lentils, avocado, and spinach. Fast lunch with 64g protein.

54gprotein
22gfiber
506cal
Dairy-Free
🥗

Tuna Lentil Quinoa Bowl

No cook

Quick bowl with tuna, lentils, and quinoa. Easy no-cook option with 70g protein.

60gprotein
23gfiber
614cal
Dairy-Free
🍲

Tuna Lentil Quinoa Bowl

No cook

Quick bowl with tuna, lentils, and quinoa. Easy dinner option with 70g protein.

60gprotein
23gfiber
614cal
Dairy-Free
🥜

Tuna Avocado Lettuce Wrap

No cook

Light lettuce wrap with tuna and avocado. Low carb snack with 23g protein.

18gprotein
3gfiber
138cal
Dairy-Free
🥜

Tuna Hemp Dip

No cook

Tuna mixed with hemp hearts for a protein-rich dip. High protein with 30g.

27gprotein
3gfiber
242cal
Dairy-Free

Frequently Asked Questions

Tuna contains 16.5g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 22.6 (grams of protein per 100 calories).

You need approximately 1.8 servings of Tuna to reach 30g of protein, which would provide about 133 calories. This makes it easy to hit your protein target with a reasonable portion.

Tuna provides 16.5g of protein for 73.1 calories, giving it a calorie cost of 4.4 calories per gram of protein. This excellent protein-to-calorie ratio makes it a great choice for weight loss.

Tuna can be grilled, baked, pan-seared, or slow-cooked. For optimal nutrition, avoid deep frying and choose methods that don't require excessive added fats. Season with herbs, spices, and citrus for flavor without extra calories.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16