Which Tuna Has the Most Protein? A Definitive Guide

October 24, 2025 •

4 min read

According to nutrition data, a 100-gram serving of fresh yellowfin tuna can contain over 27 grams of high-quality protein. When people ask which tuna has the most protein, the answer depends on whether it's fresh or canned and the specific species chosen, with several varieties offering a significant nutritional punch.

Quick Summary

This guide compares the protein content across fresh and canned tuna varieties, including yellowfin, albacore, and skipjack, to determine which option is the most protein-dense. Nutritional data, mercury levels, and dietary considerations are also covered.

Key Points

Fresh vs. Canned Protein: Fresh tuna, especially yellowfin and albacore, generally contains a slightly higher protein concentration per gram than canned versions.
Albacore vs. Skipjack: Canned albacore (white tuna) often provides slightly more protein per can than canned skipjack (light tuna), with specific brands like Wild Planet highlighting higher counts.
Packing Liquid Impacts Calories: Choosing water-packed canned tuna yields a higher protein-to-calorie ratio, whereas oil-packed adds more fat and calories.
Consider Mercury Levels: Smaller skipjack tuna (found in 'chunk light' canned tuna) is lower in mercury than albacore, making it a safer option for more frequent consumption, particularly for vulnerable populations.
Tuna Offers Complete Protein: All tuna varieties provide a complete protein source rich in essential amino acids necessary for muscle repair, growth, and overall bodily functions.
Convenience vs. Cost: While fresh tuna may have marginally higher protein, canned tuna is a highly affordable, convenient, and shelf-stable way to add significant protein to your diet.

Understanding the Nutritional Differences in Tuna

While all tuna varieties are excellent sources of lean, high-quality protein, their nutritional profiles can vary significantly depending on the species and how they are prepared. From a fresh yellowfin steak to a can of albacore, each option offers a different balance of protein, fat, and calories. The canning process itself and the liquid it's packed in also play a role in the final macronutrient count. For instance, canned tuna in oil contains more fat and calories than tuna packed in water. Consumers seeking the absolute highest protein-to-calorie ratio often turn to water-packed varieties, while those looking for added flavor and fat might prefer oil-packed.

The Protein Breakdown by Species

To find the tuna with the most protein, a side-by-side look at the most common species is essential.

Yellowfin Tuna: Often sold as 'ahi' in fresh form, yellowfin is exceptionally lean and boasts one of the highest protein contents among fresh tuna, with approximately 27.8 grams per 100g cooked portion. It is also high in B vitamins and minerals like selenium. While it can be canned, it is most prized for its firm texture and mild flavor when served fresh. Safe Catch Wild Ahi Yellowfin is also available canned.
Albacore Tuna: Marketed as 'white tuna' when canned, albacore is another top contender for protein. A cooked, fresh 100g serving contains around 25.6 grams of complete protein. Canned albacore is also a powerhouse, with some brands offering up to 29 grams per 5oz can (approx. 142g). Albacore has a milder flavor and firmer texture than light tuna but is higher in mercury, so intake should be moderated.
Skipjack Tuna: This is the smallest of the commonly harvested tuna species and is almost always what you will find in cans labeled 'chunk light' tuna. Fresh, cooked skipjack offers about 24 grams of protein per 100g. Canned skipjack is a reliable, affordable protein source, with around 23 grams per 5oz can for brands like Bumble Bee. Due to its smaller size, skipjack tuna contains significantly lower levels of mercury, making it a safer option for more frequent consumption.

Factors Influencing Protein Content

The protein you get from tuna is not solely dependent on the species. Several factors can influence the final amount per serving:

Fresh vs. Canned: Fresh tuna often has a slightly higher protein concentration per gram than its canned counterpart, primarily because canned tuna contains some added water or oil. However, the difference is not substantial enough to make a significant impact for most consumers.
Packing Liquid: Canned tuna packed in water contains less fat and calories than tuna packed in oil, resulting in a higher protein-to-calorie ratio. This makes water-packed tuna a better choice for those focusing on lean protein intake.
Brand and Processing: Different brands may use varying packing methods and processing techniques. Some brands, like Wild Planet, state their tuna contains more protein because they pack more fish and don't add water, leading to more protein per can. It is always best to check the nutrition facts on the specific product label.

Making the Right Choice for Your Diet

Deciding which tuna is best comes down to personal health goals and preferences. For someone prioritizing maximum protein per gram in a fresh, restaurant-quality experience, yellowfin is the winner. For those relying on the convenience of canned tuna, both albacore and skipjack are excellent choices, though with different considerations. Albacore offers slightly more protein and a richer flavor but with higher mercury content, while skipjack is a great low-mercury, high-protein staple.

Here is a comparison table to summarize the key protein data:


Tuna Type	Protein (per 100g)	Fat Content	Key Considerations
Yellowfin (Fresh, Cooked)	~27.8g	Very Lean	Highest protein per gram, prized for fresh steaks.
Albacore (Fresh, Cooked)	~25.6g	Moderate Fat	Richer flavor than yellowfin, very high protein.
Skipjack (Fresh, Cooked)	~24g	Low Fat	Smallest species, lowest mercury.
Albacore (Canned, Water-packed)	~25g	Low Fat	High protein canned option, but higher mercury than skipjack.
Skipjack (Canned, Water-packed)	~23g	Low Fat	Low mercury, very affordable and convenient.

For most people, incorporating canned skipjack or albacore into a weekly diet provides a healthy, consistent source of protein without any significant drawback. Those with specific dietary needs, such as pregnant women or young children, should opt for the lower-mercury skipjack variety and limit consumption to a few servings per week, as advised by health organizations.

Benefits of High-Protein Tuna

Muscle Maintenance and Growth: As a complete protein, tuna contains all nine essential amino acids needed to build and repair muscles, cartilage, and bones. This makes it a popular choice for athletes and fitness enthusiasts.
Weight Management: The satiating effect of lean protein helps you feel full for longer, which can help control appetite and calorie intake, aiding in weight loss efforts.
Heart Health: Tuna contains beneficial omega-3 fatty acids, which can support cardiovascular health.
Essential Nutrients: Tuna is a rich source of vital nutrients, including vitamin D, vitamin B12, selenium, and iron, all of which support overall health, immunity, and energy levels.

For more information on the benefits of high-protein foods, Healthline offers an excellent list of foods that are almost pure protein.

Conclusion

In the final analysis, both fresh yellowfin and fresh albacore tend to have the highest protein content on a per-gram basis. However, canned tuna, particularly albacore and skipjack packed in water, remains an exceptionally convenient, affordable, and potent source of protein for most diets. The best choice ultimately depends on balancing protein content with other factors like mercury levels, budget, and convenience. By consulting the nutritional information and weighing these points, you can easily select the tuna that best suits your needs while ensuring a significant and healthy protein boost.

Frequently Asked Questions

Canned albacore, often labeled 'white tuna', typically has slightly more protein than canned skipjack or 'chunk light' tuna. However, specific brand processing can cause variations, so checking the product label is always best.

Yes, canned tuna is a very good source of high-quality, complete protein, providing all the essential amino acids needed for muscle repair and growth. Its affordability and convenience make it a great option for athletes and bodybuilders.

Fresh tuna often has a bit more protein per gram and some higher vitamin and mineral levels than canned tuna. However, modern canning methods preserve most of the nutritional value, making canned tuna a very nutritious and cost-effective alternative.

Differences in protein content depend on the species of tuna (e.g., albacore vs. skipjack) and the brand's processing methods, such as how much water or oil is added or drained. Some brands pack more fish per can, increasing the protein count.

Packing liquid doesn't change the intrinsic protein content of the tuna itself, but it does affect the overall nutrition. Tuna packed in water will provide a higher protein-to-calorie ratio, as it contains less fat than oil-packed versions.

Albacore tuna is higher in mercury than skipjack (light) tuna. Health authorities recommend that vulnerable groups like pregnant women and young children limit their intake to reduce mercury exposure. For most healthy adults, consuming it in moderation as part of a varied diet is considered safe.

Yes, tuna is a fantastic food for weight loss. It is high in protein and low in fat, and the protein helps you feel full longer, which can help manage calorie intake. Opting for water-packed canned tuna is the leanest option.