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.
Standard reference label figures, compiled from label data and Open Food Facts — last checked 2026-08-16.
Tinned tuna (in spring water) at a glance
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. 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.
Protein by portion size
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 |
So 500g of tinned tuna (in spring water) is about 125g of protein for roughly 540 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
Full nutrition, per 100 calories
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.
Source values per 100g: 108 kcal · 25g protein · 0g carbs · 1g fat. Standard reference nutrition figures for tinned tuna (in spring water) (drained weight), compiled from label data and Open Food Facts, last checked 2026-08-16.
Real tinned tuna (in spring water) products in Irish supermarkets
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have a confirmed barcode match against Open Food Facts.
No Nonsense FitnessHow much to hit your protein target
At 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.
2 high-protein recipe ideas
- Tuna, sweetcorn and Greek yoghurt (instead of mayo) in a jacket potato for about 30g protein.
- Tuna pasta bake with frozen peas and a tin of tomatoes — a cheap high-protein batch dinner.
More fish protein sources
Where to find it
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FAQ
How much protein is in tinned tuna (in spring water)?
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.
How much protein is in 500g of tinned tuna (in spring water)?
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.
How protein-dense is tinned tuna (in spring water)?
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.
How much protein is in a tin of tinned tuna?
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.
Where can I buy tinned tuna (in spring water) in Ireland?
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. See real examples of branded tinned tuna (in spring water) products above where we have a barcode-verified match.