Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
A drained tin of tuna (about 104g) has about 26g of protein. Tinned tuna in spring water: 25g protein per 100g, or 23.1g per 100 calories. It is the most protein-dense of the 12 everyday staples compared here.
Reference estimates, not a current label for every brand. Check the label on your own pack.
Food tip: Use the drained weight and the label for your tin. Tuna in oil, brine and spring water can have different calorie totals.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
There's around 25g of protein per 100g of tinned tuna (in spring water) (drained weight), so a typical 100g serving gives you roughly 25g. A drained tin (about 104g) has about 26g. That works out to 23.1g of protein per 100 calories, which makes tinned tuna (in spring water) the most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Nobody weighs out exactly 100g. Here's what tinned tuna (in spring water) gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 25g of protein and 108 kcal per 100g. A standard Irish 145g tin drains to roughly 104g, so one tin is about 26g of protein for 112 calories.
| Portion | Protein | Calories |
|---|---|---|
| 100g typical serving | 25g | 108 kcal |
| 150g | 37.5g | 162 kcal |
| 200g | 50g | 216 kcal |
| 250g | 62.5g | 270 kcal |
| 500g | 125g | 540 kcal |
| 1 kg | 250g | 1080 kcal |
| 1 tin (145g, ~104g drained) | 26g | 112 kcal |
These figures use drained weight: weigh the food after draining off the liquid. Use the drained weight on your own pack, not the total weight of food and liquid. Tin sizes vary; count oil, sauces and other additions separately.
Tinned tuna (in spring water) carries roughly 108 kcal per 100g (about 108 kcal in a 100g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how tinned tuna (in spring water) stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Tinned tuna (in spring water) | 23.1g | 0g | 0.9g |
The higher the protein figure here, the more filling tinned tuna (in spring water) is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 108 kcal · 25g protein · 0g carbs · 1g fat (drained weight). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
No Nonsense FitnessAt 25g of protein per 100g serving, hitting a 150g daily protein target from tinned tuna (in spring water) alone would take about 6.0 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 25g of protein per 100g of tinned tuna (in spring water) (drained weight). A typical 100g serving delivers roughly 25g of protein.
About 125g of protein, for roughly 540 calories. 200g gives you around 50g. The full portion table above runs from 100g to 1kg, all worked out from the 25g per 100g figure.
It carries about 23.1g of protein per 100 calories, ranking #1 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
A standard Irish 145g tin drains to about 104g, which works out at roughly 26g of protein for 112 calories. The label figure is per 100g drained, so the drained weight is the one to multiply, not the 145g printed on the tin.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
