How Much Protein is in a Can of Tuna? Your Complete Guide

How much protein is in a can of tuna? Get the facts on canned tuna protein content, how it compares to other foods, and why it's a smart choice for everyday meals.

If you’re looking for a convenient, high-quality protein source, canned tuna is hard to beat. It’s affordable, shelf-stable, and packed with nutrients, so it’s no surprise that it’s a common pantry staple in many Australian households.

But exactly how much protein does a can of tuna provide? And how does it compare to other protein sources? In this guide, we’ll break down everything you need to know.

Protein in a Can of Tuna: The Quick Answer

A standard 95g can of Sirena’s Classic Style Tuna in Springwater delivers 17.4g of protein per 70g serving (drained), or approximately 24.9g per 100g, placing it among the more protein-dense options in the pantry. Sirena’s Italian Style Tuna in Oil is slightly higher at 18.2g per serving. While the oil increases overall energy, the protein content remains consistent across varieties.

Practically, a single can can contribute a substantial portion of an adult’s daily protein needs as per Australian Dietary Guidelines, making it a reliable choice for supporting muscle maintenance and sustained energy throughout the day.

What makes canned tuna especially appealing, though, is how effortlessly it fits into everyday meals. It requires no preparation, no cooking, and no extra steps; just quality protein, ready to be added to salads, toast, pasta or eaten straight from the can.

Can You Eat Canned Tuna Every Day? What You Should Know

Canned Tuna Calories and Macros

Protein might be the headline and canned tuna the hero, but you also need to understand the full macro profile. Here’s how the two most popular Sirena canned tuna varieties compare on a per-serve basis (70g drained serving from a 95g can):

Per 70g drained serve (from a 95g can) Olive Oil Blend Springwater
Energy 566 kJ (135 kcal) 322 kJ (77 kcal)
Protein 18.2g 17.4g
Fat (total) 6.9g <1.0g
Carbohydrate <0.1g <1.0g
Omega-3 (DHA & EPA) 95mg 95mg

Source: Sirena product labels (sirena.com.au)

Sirena’s tuna in OIl Italian Style provides the highest protein content, with 18.2g per 70g drained serve. Draining the tuna before eating helps keep the serving to 135 calories, while still providing 6.9g of fat, primarily from unsaturated sources including olive and sunflower oil, which can support heart health as part of a balanced diet.

If you’re looking for a leaner option, Sirena’s Tuna in Springwater contains 17.4g of protein, less than 1g of fat and just 77 calories per 70g drained serve. Both products contain very little carbohydrate, making Sirena tuna a natural fit for low-carb and high-protein diets.

How Does Canned Tuna Compare to Other Protein Sources?

Canned tuna holds up well in comparison to other protein sources based on its protein-to-calorie ratio. Chicken breast is slightly ahead in total protein amount, but it needs to be cooked before you can eat it.

Canned tuna is ready to eat straight from the can, making it a quick and convenient way to add protein and essential nutrients to your diet. Like all seafood, though, it’s best enjoyed as part of a varied diet. Sirena uses Yellowfin Tuna (Thunnus albacares), and thanks to its pole-and-line fishing method targeting smaller, surface-caught fish, it typically has low mercury levels.

Food (standard serve) Serve size Protein Approx. calories
Sirena Canned Tuna in Oil 70g drained serve
(from a 95g can)		 ~18.2g ~135 kcal
Sirena Canned Tuna in Springwater 70g drained serve
(from a 95g can)		 ~17.4g ~77 kcal
Chicken breast
(cooked, skinless)		 100g ~31g ~165 kcal
Eggs (whole) 2 large eggs (~100g) ~12g ~143 kcal
Greek yoghurt (plain, full fat) 170g (¾ cup) ~15g ~170 kcal
Chickpeas (cooked) 150g (¾ cup) ~11g ~180 kcal

Sources: Sirena product labels (sirena.com.au); Australian Food Composition Database (AFCD) Release 3, FSANZ; Australian Chicken Meat Federation.

Want to boost your protein intake further? Sirena’s Tuna with Beans range provides 21–23g of protein per serve, combining the benefits of canned tuna with the added fibre and plant protein of legumes. It’s an easy, no-prep option for a high-protein lunch on the go.

Why Protein Matters for Your Health

Protein is essential at every stage of life, yet many people still don’t get enough of it in their daily diet. The Better Health Channel notes that the human body relies on protein to build and repair muscles and bones, produce hormones and enzymes and support healthy cells.

So, how much protein should you be eating? The Australian Dietary Guidelines recommend that protein should make up 15–25% of your daily energy intake.

For most adults, that works out to roughly 46g and 64g of protein per day,  according to the Australian Institute of Fitness, though individual needs vary depending on factors like age, body weight and activity level. People who exercise regularly or are actively building muscle may require more.

Research published in ScienceDirect says that protein can help increase feelings of fullness (satiety) and reduce the urge to snack in between meals. A high-protein lunch using Sirena canned tuna in salad or a sandwich helps busy people manage their weight, refuel after exercise and stay energised throughout the day.

Easy High-Protein Meal Ideas with Canned Tuna

It takes little effort and time to turn a can of tuna into a meal that’s also delicious and nutritious. Here are a few ideas to get you started:

  • Tuna and avocado rice bowl: Mix Sirena canned tuna in springwater with steamed rice, sliced avocado and cucumber. Finish with a dressing made from Greek yoghurt, soy sauce and a squeeze of fresh lemon for a high-protein lunch.
  • Cottage cheese tuna salad: Combine Sirena canned tuna in springwater with cottage cheese, cherry tomatoes, cucumber, spring onion and a squeeze of lemon. Season with cracked black pepper and fresh herbs for a quick, protein-packed meal.
  • High-protein wrap: Fill a wholegrain wrap with a mix of canned tuna, Greek yoghurt and dijon mustard. Add spinach leaves, chopped walnuts and capers.
  • Straight from the can: For a fuss-free solution, why not try Sirena’s Tuna with Beans range. It is ready-to-eat, h with 21–23g of protein per can. Pair it with crackers, eat on its own as a post-workout snack or as part of a salad or wrap. Need more meal inspiration? Explore Sirena’s recipe collection at sirena.com.au/recipes.

The Final Catch: Is Canned Tuna a Good Protein Source?

Absolutely! Canned tuna is a high-quality, protein-rich option, with minimal carbohydrates and relatively low calories, especially in springwater varieties. It also provides omega-3 fatty acids, which support heart and brain health as part of a balanced diet. It stands out among other protein sources because it’s affordable, versatile, and ready to eat whenever you need it.

Proudly Australian-owned since 1956, Sirena has earned its place in kitchens across the country through a consistent focus on quality and flavour.

Explore the full range at Woolworths, Coles, and independent grocers nationwide, or visit sirena.com.au/products

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