How Much Protein Is in Tinned tuna (in spring water) — and What It Costs in Ireland

Tinned tuna (in spring water) at a glance

There's around 25g of protein per 100g of tinned tuna (in spring water) (drained weight), so a typical 100g serving gives you roughly 25g. At its cheapest that works out at 28.3g of protein per euro (Aldi), which makes tinned tuna (in spring water) the #7 best-value of the 12 staples we track across Irish supermarkets. See the full protein-per-euro ranking.

Full nutrition, per 100 calories

Tinned tuna (in spring water) carries roughly 108 kcal per 100g (about 108 kcal in a 100g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how tinned tuna (in spring water) stacks up per 100 calories:

The higher the protein figure here, the more filling tinned tuna (in spring water) is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.

Source values per 100g: 108 kcal · 25g protein · 0g carbs · 1g fat. Standard reference nutrition figures for tinned tuna (in spring water) (drained weight).

Price across Irish supermarkets

Prices checked Jul 2026, RoI. Prices are indicative own-brand figures and vary by store, pack size and season — a starting point, not a live quote.

How much to hit your protein target

At 25g of protein per 100g serving, hitting a 150g daily protein target from tinned tuna (in spring water) alone would take about 6.0 servings (roughly €5.30 at Aldi prices). In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.

2 cheap high-protein recipe ideas

• Tuna, sweetcorn and Greek yoghurt (instead of mayo) in a jacket potato for about 30g protein under €1.50.
• Tuna pasta bake with frozen peas and a tin of tomatoes — a cheap high-protein batch dinner.

More fish protein value

Compare this at each store

FAQ