Animal · fish
Tuna (canned in water)
Tuna (canned in water) provides 26 g of protein per 100 g (26 g per typical serving).
26gprotein / 100 g
- Per serving
- 26 g (1 can drained · 100 g)
- Calories
- 116 kcal / 100 g
- Protein density
- 22.4 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
106%
Excellent quality
Leucine
2.1 g
2.1 g per serving
Digestion
Fast
Best: Post-workout
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 26 g 94% kcal
- Fat 0.8 g 6% kcal
- Carbs 0 g 0% kcal
| Calories | 116 kcal |
|---|---|
| Leucine | 2,100 mg (8.1% of protein) |
| Lysine | 2,300 mg |
| Typical serving | 1 can drained (100 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 can drained) = 2.1 g leucine
About 1.2 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.042
- Cost for 30 g protein
- ≈ $1.26
- Carbon footprint
- 5.8 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.