When it comes to protein, tuna is a fantastic option. Not only is it packed with protein, but it’s also low in calories, making it a great choice for anyone looking to lose weight or build muscle. So, how many grams of protein are in tuna? Let’s find out!
The Protein Content of Tuna
A 3-ounce (85-gram) serving of canned tuna in water contains approximately 20 grams of protein. This is a significant amount of protein for such a small serving size. Additionally, canned tuna in oil has a slightly higher protein content, with around 22 grams per 3-ounce serving.
Fresh tuna has even higher protein content than canned tuna, with around 25 grams of protein per 3-ounce serving. This is because fresh tuna is less processed and has a higher concentration of protein than canned tuna.
The Benefits of Tuna Protein
Protein is essential for building and repairing muscle tissue, and it also plays a vital role in many other bodily functions, such as hormone production, immune function, and enzyme production.
Tuna is also a good source of omega-3 fatty acids, which have been shown to have numerous health benefits, including reducing inflammation, improving heart health, and promoting brain function.
Furthermore, tuna is low in fat and calories, making it an excellent choice for anyone trying to maintain a healthy weight or lose weight.
How to Incorporate Tuna into Your Diet
There are many ways to incorporate tuna into your diet, including:
- Adding canned tuna to salads, sandwiches, or wraps
- Mixing canned tuna with avocado or Greek yogurt for a high-protein dip or spread
- Grilling or baking fresh tuna and serving it with roasted vegetables or a salad
Just be mindful of your overall intake of tuna, as it can contain high levels of mercury, which can be harmful in large quantities.
Conclusion
Tuna is a fantastic source of protein and omega-3 fatty acids, making it a healthy addition to any diet. A 3-ounce serving of canned tuna in water contains approximately 20 grams of protein, while fresh tuna contains around 25 grams per serving. So, whether you’re trying to build muscle, lose weight, or simply maintain a healthy diet, be sure to incorporate tuna into your meals.
