273 tuna products sold in Irish supermarkets, ranked by protein per 100 calories.
A 102g drained can of tuna is typically about 149 calories. Drained weights and products vary; check your can. That is about 146 per 100g.
FoodSussed results are estimates from the ingredient list, not a health score.
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| Product | kcal/100g | Protein/100kcal | Carbs/100kcal | Fat/100kcal |
|---|---|---|---|---|
| Dunnes Stores Tuna Steak in Brine | 102 | 24.5g | 0g | 0.2g |
| Dunnes Stores Tuna Steak in Spring Water 110g | 102 | 24.5g | 0g | 0.2g |
| John West Light Meat Tuna Chunks in Water | 110 | 24.5g | 0g | 0.5g |
| John West White Meat Tuna Solid in Water 170g | 110 | 24.5g | 0g | 0.5g |
| Empress Chunk light tuna 142g | 70 | 24g | 0g | 1g |
| SuperValu Tuna Chunks in Brine 56g | 98 | 24g | 0g | 0.5g |
| John West MSC Tuna Chunks in Brine 4 x 145g | 113 | 23.9g | 0g | 0.4g |
| John West MSC Tuna Chunks in Spring Water 4 x 145g | 113 | 23.9g | 0g | 0.4g |
| John West Sandwich Tuna in Brine 3 x 145g | 113 | 23.9g | 0g | 0.4g |
| John West Sandwich Tuna in Spring Water 2 x 132g | 113 | 23.9g | 0g | 0.4g |
| John West Tuna Chunks in Brine 145g | 113 | 23.9g | 0g | 0.4g |
| John West Tuna Chunks in Spring Water 145g | 113 | 23.9g | 0g | 0.4g |
| John West Tuna Flakes & Chunks in Brine 3 x 132g | 113 | 23.9g | 0g | 0.4g |
| Aldi The Fishmonger Tinned Tuna Steaks in Spring Water 120g | 105 | 23.8g | 0.8g | 0.8g |
| Lidl Nixe Tuna Chunks in Spring Water 112g | 64 | 23.8g | 0.2g | 0.5g |
| SPAR Tuna Steaks in a Little Spring Water 110g | 108 | 23.8g | 0.5g | 0.3g |
| Sea Tales Solid Light Skip Jack Wild Tuna 5 oz | 104 | 23.8g | 0g | 0.5g |
| Aldi The Fishmonger Tuna Chunks in Spring Water 4 x 145g | 108 | 23.7g | 0.9g | 0.9g |
| John West Pole & Line Tuna Chunks in Brine 160g | 114 | 23.7g | 0g | 0.4g |
| John West Pole & Line Tuna Chunks in Spring Water 160g | 114 | 23.7g | 0g | 0.4g |
| John West Tuna Steak In Brine 80g | 114 | 23.7g | 0g | 0.4g |
| John West Tuna Chunks in Brine 93g | 106 | 23.6g | 0g | 0.7g |
| John West Tuna Chunks in Spring Water | 106 | 23.6g | 0g | 0.7g |
| John West Tuna Steak with a Little Spring Water 50g | 120 | 23.6g | 0g | 0.7g |
| John West Tuna in Water 102g | 106 | 23.6g | 0g | 0.7g |
| John West Tuna Flakes & Chunks in Spring Water 3 x 132g | 98 | 23.5g | 0g | 0.7g |
| John West Tuna Steak with a Little Brine 3 x 60g | 113 | 23.5g | 0g | 0.7g |
| SuperValu Tuna Steak with a Little Brine 120g | 119 | 23.5g | 0g | 0.7g |
| John West Tuna Chunks in Brine Lower Salt 3 x 145g | 107 | 23.4g | 0g | 0.7g |
| John West Tuna Chunks in Spring Water Lower Salt 3 x 145g | 107 | 23.4g | 0g | 0.7g |
| Dunnes Stores Tuna Chunks In Brine 3 x 80g | 107 | 23.3g | 0g | 0.7g |
| John West Fridge Pot Tuna Steak with a Little Brine 110g | 120 | 23.3g | 0g | 0.8g |
| John West Fridge Pot Tuna Steak with a Little Spring Water 110g | 120 | 23.3g | 0g | 0.8g |
| John West No Drain Fridge Pot Tuna Steak with a Little Brine 110g | 120 | 23.3g | 0g | 0.8g |
| John West Tuna Chunks with Brine 100g | 116 | 23.3g | 0.2g | 0.8g |
| John West Tuna Chunks with Spring Water | 116 | 23.3g | 0g | 0.8g |
| John West Tuna Chunks with a Little Brine 100g | 116 | 23.3g | 0.2g | 0.8g |
| John West Tuna Chunks with a Little Brine 110g | 116 | 23.3g | 0g | 0.8g |
| John West Tuna Chunks with a Little Spring Water 100g | 116 | 23.3g | 0g | 0.8g |
| John West Tuna Steak In a Little Spring Water 110g | 120 | 23.3g | 0g | 0.8g |
| John West No Drain Tuna Steak with a Little Spring Water 120g | 114 | 23.2g | 0g | 0.8g |
| John West Tuna Chunks in Spring Water 110g | 114 | 23.2g | 0g | 0.8g |
| John West Tuna Steak In Spring Water 120g | 114 | 23.2g | 0g | 0.8g |
| Aldi The Fishmonger Tuna Chunks In Brine 4 x 145g | 108 | 23.1g | 0g | 0.9g |
| John West Immunity No Drain Tuna Steak MSC with Spring Water 3 X 110g | 121 | 23.1g | 0.2g | 0.7g |
| John West Immunity Tuna Steak with Spring Water 110g | 121 | 23.1g | 0.2g | 0.7g |
| John West Natural Protein Tuna Steak Brine 120g | 121 | 23.1g | 0g | 0.7g |
| John West No Drain Tuna Chunks with a Little Brine 120g | 109 | 23.1g | 0g | 0.8g |
| John West No Drain Tuna with Spring Water 3 x 60g | 121 | 23.1g | 0.2g | 0.7g |
| John West Succulent Tuna Chunks with a Little Brine 120g | 108 | 23.1g | 0g | 0.8g |
Showing the top 50 of the 273 tuna products that carry a comparable calorie figure, ranked by protein per 100 calories. Figures per label, sourced from Open Food Facts and tracker user logs, last checked 2026-09-18.
Food tip: For fat loss, start with the portion you actually eat and include oils, sauces and extras. The label gives you a starting point.
Check your portion and work out your daily target. FoodSussed adds label scanning, calorie and protein tracking, and a built-in Coach for fat loss or muscle gain.
FoodSussed is being built for Ireland and the UK. The Android app is coming soon.
Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Median across all 273 of them is 12.9g of protein per 100 calories. 159 clear 10g of protein per 100 calories — about one in two, and 10g is the line Keith uses for a food that pays for its calories.
Calories run from 40 to 434 per 100g inside this one group, an 11-fold spread, so “tuna” on its own tells you almost nothing about what a portion costs you.
Own-brand is not the compromise here. The supermarket own-label median is 22.8g of protein per 100 calories across 59 products, against 10.6g for the 214 name-brand ones.
Most of this group already clears the benchmark, so the decision is price and taste rather than macros. Dunnes Stores Tuna Steak in Brine tops the table at 24.5g of protein per 100 calories.
1 of the 273 carry 400 calories or more per 100g — the ones worth weighing rather than eyeballing.
A protein-per-calorie number is only useful once you know the target, and that is how much protein a day actually works out to.
For one specific product rather than the whole group, the 20,000-product database is searchable on Calories in Ireland, and the same figures are built into the calorie app.
Real barcode-matched products with a confirmed photo — the same rule as Calories in Ireland: a photo only shows where we have a confirmed Open Food Facts match, never a guessed stock image.
We track 273 tuna products across Irish supermarkets and brands. 273 of them carry 20 calories or more per 100g or 100ml. We chose that cut-off: below it, a trace of protein in a near-zero-calorie food produces a misleadingly high protein-per-100-calories figure, so only those products are ranked and averaged here.
The table is sorted highest protein per 100 calories first, so the answer is the top row. The more useful number is that the median for the whole group is 12.9g per 100 calories and 159 products clear 10g — that tells you whether tuna is worth buying for protein at all, which protein per 100g does not.
