What Tuna is the Highest in Protein?

December 15, 2025 •

3 min read

With approximately 30 grams of protein per 3.5-ounce (100g) serving, fresh yellowfin tuna is often cited as one of the highest protein tuna options available. Understanding which tuna is the highest in protein depends on the species, preparation method, and whether it's fresh or canned. This guide breaks down the specifics to help you maximize your protein intake from this popular seafood.

Quick Summary

Different types of tuna offer varying protein levels, with fresh yellowfin generally providing the most. Canned tuna, particularly albacore in water, is also a highly concentrated source of protein. Factors like processing, packing medium, and freshness significantly influence the final nutritional content, providing a range of choices for dietary goals.

Key Points

Fresh Yellowfin: Often contains the highest protein concentration, with around 30g per 100g serving.
Canned Albacore: A convenient and rich protein source, offering high omega-3s but also slightly higher mercury levels than skipjack.
Canned Skipjack: Contains slightly less protein than albacore but has the lowest mercury level among common varieties, making it ideal for frequent consumption.
Packed in Water vs. Oil: Water-packed tuna is leaner and higher in protein per calorie than oil-packed versions.
Selenium Benefits: Tuna's high selenium content helps neutralize the effects of mercury, making it a safe protein option in moderation.
Sustainability: Look for 'pole-and-line-caught' or other sustainable labeling to support responsible fishing practices.

Comparing Fresh and Canned Tuna Protein Content

When evaluating protein content, it is crucial to distinguish between fresh and canned varieties, as their processing and preparation impact the final nutritional value. Fresh tuna often retains more protein and nutrients, while the convenience of canned tuna makes it a staple for many.

Fresh Tuna Species

For those seeking the absolute highest protein content, fresh tuna is the top contender. Yellowfin tuna, often called 'ahi,' and bluefin tuna are well-regarded for their nutritional density.

Yellowfin Tuna: A 3.5-ounce (100g) serving of cooked yellowfin can contain nearly 30g of protein, making it an excellent source for muscle building and satiety. Its lean profile and robust flavor make it a favorite for searing and grilling.
Bluefin Tuna: Although less common and often facing sustainability concerns, bluefin tuna offers a very high protein count, around 25.4g per 3-ounce serving. It is also richer in fats and calories than other varieties.

Canned Tuna Varieties

Canned tuna provides a convenient and affordable protein source. The type of tuna and its packing medium are the primary factors affecting its protein concentration.

Albacore (White Tuna): Canned albacore is prized for its firm texture and light color. It typically contains more protein and heart-healthy omega-3s than light tuna. A 3-ounce serving of canned albacore in water can contain over 22g of protein, depending on the brand and preparation.
Skipjack (Chunk Light Tuna): The most common type of canned tuna, skipjack has slightly less protein than albacore but is generally lower in mercury. It has a milder flavor and softer texture, making it versatile for salads and sandwiches.

Impact of Preparation on Protein

The way tuna is prepared and preserved can affect its protein content and overall nutritional profile. Tuna packed in water versus oil offers a notable difference in calories and fat, which can be relevant for those monitoring their diet.

Fresh vs. Canned Protein Comparison


Feature	Fresh Tuna (Yellowfin, cooked)	Canned Albacore Tuna (in water, drained)	Canned Skipjack Tuna (in water, drained)
Protein (per 100g)	~29-30g	~25g	~22g
Calories (per 100g)	~130 kcal	~109 kcal	~86 kcal
Mercury Level	Varies by species and size (yellowfin is higher than skipjack)	Moderate; should be consumed in moderation	Lowest; safest for more frequent consumption
Omega-3s	High, especially in larger species	High	Moderate
Sodium	Low, naturally present	Can be higher, depending on added salt	Can be higher, depending on added salt

Choosing the Right Option for Your Goals

For maximum protein with the lowest calories, fresh yellowfin tuna is the winner. However, for a cost-effective and convenient option, canned tuna is a solid choice. If convenience is key, consider the trade-offs:

For pure protein: Choose fresh yellowfin or bluefin steaks. These are denser in protein per gram and can be prepared to retain maximum nutrients.
For convenience and protein: Canned albacore packed in water offers a great balance of high protein, taste, and convenience.
For lower mercury intake: If you consume tuna frequently, canned skipjack is the safest bet due to its lower mercury content and shorter lifespan.

The Role of Selenium in Tuna

Tuna is also an excellent source of selenium, a mineral that offers several health benefits and has a unique relationship with mercury. Research has shown that selenium binds with mercury, which may help mitigate the toxic effects of mercury in the body. This means that while some tuna varieties have higher mercury levels, their high selenium content provides a protective effect, making tuna a safe and healthy protein source in moderation.

Conclusion: Making the Best Choice for Your Needs

When it comes to answering the question, "what tuna is the highest in protein?" the answer is nuanced. Fresh yellowfin tuna offers the highest protein content per gram, but canned albacore in water is an extremely competitive and convenient alternative. For those concerned about mercury levels, opting for canned skipjack provides a solid protein boost with the lowest associated risk. Ultimately, the best choice depends on a balance of your dietary goals, preparation time, and budget. By considering the factors of species, freshness, and canning method, you can confidently select the right tuna to meet your protein needs.

Frequently Asked Questions

For building muscle, fresh yellowfin tuna is arguably the best due to its very high protein content and lean profile. Canned albacore is also an excellent and more convenient option for a protein-rich meal.

Yes, canned tuna is a very good source of high-quality protein. Even with processing, it retains a significant amount of protein and is a staple for many looking to increase their daily intake.

The protein content per ounce is similar, but tuna packed in water has a better protein-to-calorie ratio because it contains significantly less fat and fewer calories overall.

Albacore tuna generally has a slightly higher protein content than skipjack. A 3-ounce serving of canned albacore can contain around 22g of protein, while canned skipjack offers slightly less.

In terms of protein density per gram, fresh tuna, particularly species like yellowfin, is often higher. However, canned tuna offers a comparable amount of protein in a convenient and long-lasting format.

Yes, but they should be mindful of mercury levels. It is generally recommended to limit consumption of higher-mercury types like albacore and yellowfin and prioritize lower-mercury options like canned skipjack.

Cooking tuna does not significantly alter its protein content. What can change is the nutrient density per gram if water is lost during cooking, but the total protein remains largely the same.