Canned tuna typically delivers 20–32 grams of protein per can, depending on size, species, packing liquid, and how much you drain.
Shopping for a quick protein boost? Canned tuna is a pantry hero. The exact protein you get from a single can changes with three things: the fish species (light/skipjack vs. albacore), the packing liquid (water vs. oil), and the drained weight. Brands list one can as a serving, but the grams can swing from the low twenties to the low thirties.
To give you a real-world picture, grocery staples like a 5-ounce can in water usually land near the mid-20s per can, while larger cans come in higher. Data from lab-based databases and brand labels back this spread, and you can use the quick reference below to set expectations.
Protein In Canned Tuna — Grams Per Can
This first table compares common can sizes and styles you’ll see on shelves. Values reflect the amount in a fully drained can. Where brands publish per-can figures, those are used; where databases list per-can entries, those are shown (see the USDA-based tuna record).
| Can Size & Style | Typical Drained Weight | Protein Per Can |
|---|---|---|
| 5 oz light in water | 113 g | ~20 g (brand label) |
| 5 oz albacore in water | 113 g | ~26 g (brand label) |
| 12.5 oz light in water | 315 g | ~61 g (USDA listing) |
Why the range? Light/skipjack tends to show a little less protein per drained can than albacore. Brand labels for a 5-ounce light can often read about 20 grams per can, while a 5-ounce albacore can reads closer to 26 grams. A larger 12.5-ounce can drained and measured by lab data lands around 61 grams for the whole can.
What Drives The Number
Species Choice
Light tuna (usually skipjack) is lean and flaky. Albacore is firmer and a bit denser. That density shows up on the label: many albacore cans post a few extra grams of protein at the same drained weight.
Packing Liquid
Water-packed cans keep calories low and the protein figure clean. Oil-packed cans can hold more oil in the fish, which bumps calories, but the protein gram count for the fish flesh stays in the same ballpark per 100 grams.
Drained Weight Reality
Net weight on the front of the can includes water or oil. The drained amount decides your protein. A standard 5-ounce can typically yields around 113 grams of drained fish, which is what brands use when they say “1 can, drained” on the panel.
Labeling Style
Some panels show protein “per 1 can, drained.” Others list “per 3 ounces (85 g).” When a label shows per 3 ounces, you can scale it up: multiply by 1.33 to reach a 4-ounce drained portion, or by the drained grams of your can to get the full-can estimate.
How To Estimate Protein From Any Can
Grab the drained weight and use a simple rule: tuna in water provides roughly 19–26 grams of protein per 100 grams of drained fish. Multiply that range by your drained grams to get a quick estimate. If you have a per-can label from the brand, that figure beats the estimate. That span covers most shelf cans today, and numbers stay consistent overall.
Example math: if your can states “1 can, drained (113 g) — protein 26 g,” that’s about 23 grams per 100 g. A larger label listing “1 can (165 g) — protein 32 g” lines up with 19–20 grams per 100 g. Both sit within the normal band for canned fish.
Smart Uses For A Single Can
A drained can in water slides into fast meals: stir into pasta with lemon and capers, fold into Greek yogurt with dill for a speedy spread, or top greens with olives and cherry tomatoes. One can often gets you near the 25–30 gram mark for a meal.
Protein Grams Per Tuna Can — Handy Reference
Use this second table when you want a grams-per-100-g view. It helps when labels list smaller serving sizes or when you’re weighing portions from a bulk can.
| Type | Protein Per 100 g | Notes |
|---|---|---|
| Light, water-packed, drained | ~19–20 g | Often listed as ~32 g per 165 g can |
| Albacore, water-packed, drained | ~22–23 g | Many 5-oz cans show ~26 g per can |
| Light or albacore in oil | ~22–26 g | Protein similar; calories rise with retained oil |
Calories, Sodium, And Omegas
Water-packed cans keep calories low. Oil-packed cans bring richer texture and more calories. Labels also vary on sodium; no-salt-added lines exist if you need a lower-sodium pick. Both styles carry niacin, vitamin B12, and selenium, plus marine omega-3s like EPA and DHA.
Safety And Portions
Most adults can enjoy two to three seafood servings per week. Canned light tuna usually sits in the “best choices” group for mercury. Albacore carries a bit more mercury, so weekly portions may differ by group. See the FDA’s advice about eating fish and match your intake to your needs.
How To Read A Tuna Label Fast
Scan The Serving Line
Look for “1 can, drained” or “3 oz (85 g).” If it lists 3 ounces, scale to your can size.
Confirm The Drained Weight
Many 5-ounce cans drain to about 113 grams. Bigger 12.5-ounce cans drain to around 315 grams. Those numbers help you translate per-100-gram data into per-can protein.
Note The Species
Skipjack (often sold as light) trends a bit lower on protein per can than albacore at the same drained weight.
Check Sodium And Liquid
Choose water if you want lean. Pick oil for a richer bite. If sodium is a concern, look for “no salt added.”
Meal Ideas That Hit 30 Grams
Try a tuna-and-bean salad: one can of albacore in water plus ½ cup cannellini beans and lemon zest. Or make a warm skillet mix with one can of light tuna, garlic, chili flakes, and a bowl of steamed rice. Both plates land near or above 30 grams.
Buying And Draining Tips
Pick The Right Format
Solid or “filet” cans hold larger pieces and often feel meatier in sandwiches. Chunk styles break apart easily for salads or pasta.
Drain With Care
Press the lid gently while pouring off the liquid. A firm press yields more fish per bite and a steadier protein count.
Store It Safely
After opening, refrigerate leftovers in a glass container and eat within a day or two. The flavor stays bright and the texture holds.
Oil Vs Water: What Changes
Oil brings a silky taste and a higher calorie count, since some oil stays in the fish after draining. Protein grams come from the fish itself, so a can packed in oil can match water on protein when the drained weight is the same. If you pour the oil off and blot the fish, the protein number stays steady while calories slide down.
Brand Differences And Variability
Labels vary across companies, even for the same size and species. One brand’s 5-ounce light can might post 20 grams for the whole can, while another lands at 21 or 22. Ranges vary.
Large cans used for meal prep carry wider ranges, too. A 12.5-ounce can drained to about 315 grams can sit near the low 60s for total protein, but the exact figure ties back to the per-100-gram number for that batch.
Weighing At Home For Accuracy
Place a bowl on a kitchen scale, tare to zero, drain the can fully, then add the fish. Multiply the weight in grams by a simple factor: use 20 for light in water, or 23 for albacore in water at home.
Final Take
One can of tuna is a dependable protein source with a range built into the format. Expect around 20 grams for a 5-ounce light can in water, closer to the mid-20s for a same-size albacore can, and past 30 grams for larger cans. With a quick label check and the tables above, you can zero in on the grams you’ll get from the exact can in your pantry.