Is Tuna Higher in Protein Than Beef? A Nutritional Comparison

November 14, 2025 •

3 min read

While both are celebrated for their protein content, a 100-gram serving of cooked tuna and a comparable cut of lean beef can offer nearly identical amounts. The question, "is tuna higher in protein than beef?", requires a deeper dive into the specific cuts and preparation methods to find the true answer.

Quick Summary

This nutritional breakdown compares the protein content, fat profiles, vitamins, and minerals of tuna and beef. It explores how specific cuts and preparation methods influence overall nutritional value, and which option is better for different health goals, such as building muscle or managing weight.

Key Points

Protein Content is Similar: Lean beef and tuna offer nearly identical amounts of protein per comparable serving size.
Fat Profile Differences: Tuna is much lower in saturated fat and higher in beneficial omega-3 fatty acids compared to beef.
Mineral Content Varies: Beef provides significantly more highly absorbable heme iron and zinc, while tuna is rich in selenium and vitamin D.
Preparation Matters: The nutritional outcome depends heavily on the specific cut of meat and whether tuna is packed in oil or water.
Choosing the Best Fit: Tuna is preferable for heart-conscious, low-fat diets, while lean beef is a more potent source of iron for those with specific deficiencies.
Sourcing is Important: When consuming tuna, be mindful of mercury levels, and opt for smaller species like skipjack to minimize exposure.

Tuna vs. Beef: A Closer Look at Protein Content

For those focused on maximizing their protein intake, the choice between tuna and beef can be a common point of comparison. While canned tuna is often praised for being a low-fat, high-protein staple, specific cuts of beef can compete with and even surpass its protein density. The key isn't a simple yes or no answer but depends on the type of beef and tuna being compared. Canned light tuna and lean sirloin beef steak, for example, have very similar protein yields per serving. However, different cuts and preparation methods can significantly alter the final protein, fat, and calorie counts.

The Role of Lean Cuts and Preparation

To truly compare, it's essential to look at the specifics. Lean cuts of beef, like a top sirloin or tenderloin, offer concentrated protein with less fat than fattier cuts such as a rib-eye. Similarly, choosing canned tuna packed in water over oil will lower its caloric and fat content without sacrificing protein. The cooking method also plays a role. Grilling or baking lean beef adds no extra fat, while frying can increase both calories and fat significantly. This careful approach to selection and preparation is crucial for anyone aiming to control their nutritional intake.

Comparing the Complete Nutritional Profile

Beyond protein, tuna and beef offer distinct micronutrient benefits. Tuna is particularly rich in selenium, vitamin B3, B6, and vitamin D, as well as heart-healthy omega-3 fatty acids. Beef is a superior source of iron (specifically the more absorbable heme iron), zinc, and vitamin B12. These differences are important for specific health goals. For example, individuals at risk for iron deficiency anemia might benefit more from beef, while those focusing on heart and cognitive health may favor tuna's omega-3s.

Nutritional Comparison: Tuna vs. Lean Beef


Nutritional Factor	Canned Light Tuna (in water)	Lean Beef Steak (e.g., Sirloin)
Protein (per 100g)	~25–29 g	~25–29 g
Saturated Fat (per 100g)	Low (<1.5 g)	Varies, but higher (>3 g)
Omega-3 Fatty Acids	Excellent source, especially albacore	Minimal amounts
Iron Content	Good source (heme iron)	Excellent source (heme iron), better absorbed
Zinc	Present, but less than beef	Excellent source
Vitamin D	Good source	Very little
Selenium	Very rich source	Good source

The Verdict: Choosing What's Best for You

Determining the 'better' protein source depends on individual dietary needs and health objectives. For someone prioritizing low-fat, high-protein intake with a boost of omega-3s for heart health, tuna is often the clear winner. Its affordability and convenience also make it a kitchen staple. For those requiring higher levels of iron and zinc, or seeking a different flavor profile, lean beef remains an excellent and nutrient-dense choice. A balanced diet can certainly incorporate both, ensuring a wide array of vitamins, minerals, and essential amino acids. The key is moderation and mindful sourcing, especially concerning mercury levels in certain tuna species. For further research on dietary protein, the Dietary Guidelines for Americans offers comprehensive resources.

Practical Tips for Incorporation

For Tuna: Choose canned light skipjack tuna for lower mercury levels, especially for regular consumption. Opt for versions packed in water to minimize fat and calories. Incorporate it into salads, sandwiches, or quick pasta dishes. A quick tuna salad with Greek yogurt instead of mayo is a high-protein, low-fat option.
For Beef: Select lean cuts and trim any visible fat before cooking. Grilling, baking, or broiling are healthier cooking methods. Aim for grass-fed beef when possible, as it may have a more favorable omega-3 profile. Pair beef with leafy greens rich in vitamin C, like spinach, to further enhance iron absorption.

Conclusion

While a direct head-to-head comparison shows very little difference in the total protein content between lean beef and tuna, their distinct nutritional profiles set them apart. Tuna offers more heart-healthy omega-3s and is significantly lower in saturated fat, making it an excellent choice for heart health and weight management. Beef, on the other hand, is a superior source of highly absorbable heme iron and zinc, critical for energy and immune function. The best option depends on your specific nutritional needs and health goals. Ultimately, both can be part of a healthy, balanced diet when selected and prepared mindfully.

Frequently Asked Questions

Tuna is a significantly better source of omega-3 fatty acids, which are beneficial for heart and brain health. Beef contains only minimal amounts of these fats.

Tuna, particularly canned light tuna packed in water, is often considered better for weight loss because it offers high protein content with fewer calories and less total fat than most cuts of beef.

Beef is a far superior source of iron. It contains heme iron, which is more readily absorbed by the body than the non-heme iron found in plants and other sources.

Yes, canned tuna retains its high protein content and offers similar health benefits to fresh tuna. The nutritional content of canned tuna can vary based on whether it is packed in water or oil.

Lean cuts of beef, such as sirloin or tenderloin, have a higher concentration of protein per gram compared to fattier cuts, as the fat content dilutes the protein density. Always trim visible fat to maximize protein yield.

Yes, lean beef is an excellent source of high-quality protein containing all essential amino acids required for muscle growth and repair.

Pregnant women should be mindful of mercury levels in tuna. Lean beef offers more iron and zinc, while smaller tuna species like skipjack provide omega-3s with less mercury risk. It is best to consult a doctor for personalized dietary advice.