Animal · fish
Tuna (fresh)
Tuna (fresh) provides 29 g of protein per 100 g (29 g per typical serving).
29gprotein / 100 g
- Per serving
- 29 g (1 steak · 100 g)
- Calories
- 132 kcal / 100 g
- Protein density
- 22 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
108%
Excellent quality
Leucine
2.3 g
2.3 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 29 g 91% kcal
- Fat 1.3 g 9% kcal
- Carbs 0 g 0% kcal
| Calories | 132 kcal |
|---|---|
| Leucine | 2,300 mg (7.9% of protein) |
| Lysine | 2,500 mg |
| Typical serving | 1 steak (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 steak) = 2.3 g leucine
About 1.1 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
- $0.095
- Cost for 30 g protein
- ≈ $2.85
- Carbon footprint
- 6.1 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.