How much protein is in 4 oz of tuna, canned in water?

A 4 oz (113g) serving of tuna, canned in water provides 28.9g of protein and 132 calories, along with 0g of carbohydrates and 0.9g of fat.

How much tuna, canned in water do I need to get 30g of protein?

To get 30 grams of protein from tuna, canned in water, you need 4.2 oz (118 grams), which contains approximately 137 calories.

100 grams of tuna, canned in water contains 25.5g of protein (116 kcal). One full pound (16 oz / 454g) contains 115.7g of protein (526 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 28.9g Protein (132 kcal)

To hit 30g of protein from tuna, canned in water, measure 4.2 oz (118 g) for ~137 calories.

Per 4 oz (113g US)

28.9g P

132 kcal · 0g C · 0.9g F

Per 100 Grams

25.5g P

116 kcal · 0g C · 0.8g F

Per 1 Pound (16 oz)

115.7g P

526 kcal total

30g Protein Portion

4.2 oz

118g · 137 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	2.8 oz	78 g	90 kcal	0g C · 0.6g F
30g Protein	4.2 oz	118 g	137 kcal	0g C · 0.9g F
40g Protein	5.5 oz	157 g	182 kcal	0g C · 1.3g F
50g Protein	6.9 oz	196 g	227 kcal	0g C · 1.6g F