Protein is an important part of a healthy diet. Protein gives you strength, helps repair and build muscle, and keeps you full longer. But exactly how much protein does 4 oz tuna contain? 19 to 20 grams based on quantity.
How Much Protein In 4 Oz Tuna
One 4 oz. serving of tuna has approximately 21 grams of protein. That’s about as much protein as you’ll find in a 4 oz. serving of chicken or beef, but fish is actually more nutritious than either of those two options. In addition to being high in protein, tuna is also rich in omega-3 fatty acids, which can help keep your cholesterol levels healthy, reduce your risk of heart disease and stroke and even help with symptoms of depression.
But be sure to check the label before you buy—some canned tuna contains less than 4 oz., while others might not be as low in mercury as you would hope. If you’re concerned about mercury consumption, avoid albacore tuna, which typically contains a higher level of mercury than canned light tuna. Also, make sure the can is labeled “dolphin safe,” because tuna fishing practices that aren’t environmentally friendly have led to the deaths of millions of dolphins each year.
Protein In Tuna Can Be Valuable To A Healthy Diet
Protein is essential to life—it’s a vital part of our cells, organs, and muscles. And the protein in tuna can be valuable to a healthy diet.
In order to get the most out of it, though, you’ll want to make sure you’re selecting the right kind of tuna for your meal. Tuna is actually a broad term that covers many species of fish that are related to one another but have different features and traits. For example, Albacore and Yellowfin are two types of tuna fish, but they aren’t the same.
As you’ll see in this article, protein levels vary between each type of tuna fish. This can have an impact on the healthiness and flavor of your meal, so it’s important to know what kind of tuna you’re using before you start cooking up a storm.
Depending on how it’s prepared, some kinds of tuna can even cause food poisoning. This article will help shed light on how protein levels in tuna vary as well as give some tips for selecting the right kind for your meal.
Fish And Protein Go Hand-In-Hand.
Fish, such as tuna and salmon, are excellent sources of protein. In fact, a typical 4 oz. serving of tuna contains over 19 grams of protein. However, the amount of protein in fish varies depending on the type and preparation method.
To illustrate, let’s compare two different ways to prepare tuna: seared and grilled. The seared tuna has 2 fewer grams of protein than the grilled tuna (19g vs 21g). Although that might not seem like much, if you’re trying to meet your daily protein intake goal, every little bit helps.
Tuna is also an excellent source of omega-3 fatty acids, which can help reduce inflammation and improve heart health. A serving of tuna provides about 300 mg of omega-3 fatty acids.
Can You Ever Have Too Much Protein?
The amount of protein in 4 oz of tuna is about 16 grams, which is close to the recommended dosage for adults (18-55 years old) of 46 grams per day. It’s easy to see how many people might overdo it on protein because it is so readily available and in most cases, cheap. However, if you eat too much protein, you may face some health issues later on.
In most cases, too much protein can contribute to kidney problems and high cholesterol. It can also add stress on your liver and kidneys because they have to process the excess protein in your body. If you’re not careful with your diet, too much protein can also cause high blood pressure and increased levels of bad cholesterol.
If you’re eating a high protein diet that doesn’t include enough carbs and fat, you could be doing damage to your liver, kidneys and internal organs—not to mention putting yourself at risk for other diseases like heart disease and diabetes. But if you don’t love meat or fish, try adding more veggies or fruits to your meals. Most veggies have less than 1 gram of protein per serving while fruits are typically around 0.5 grams per serving.
Does This Mean You Shouldn’t Eat Tuna?
It’s true that tuna contains more mercury than any other fish, but that doesn’t mean you should deny yourself the benefits of eating it. There are a few precautions you can take to ensure that you’re getting the most out of tuna, and you can do this in a way that doesn’t eliminate the protein from your diet.
- Use only low-mercury varieties of tuna and limit the amount you eat.
- Two or three times per week is plenty for most people, and research has found that pregnant women may want to avoid eating tuna entirely.
- In addition to the low-mercury varieties, limit the size of what you eat to ensure that you’re not consuming too much mercury along with the protein.
A serving size is 3 oz. That’s about the amount in an average can of tuna. It’s okay to eat a little bit more than this if you’re going within a meal plan designed around your protein intake, but don’t go overboard.
Regularly Eating Tuna Helps You Achieve A Healthy Weight.
Regularly eating tuna can help you maintain a healthy weight. The amount of protein in this fish is high, making it a good choice for a meal or snack. A serving of tuna contains about 25 grams of protein, which is about the same amount of protein in four ounces of sirloin steak. Consuming more protein can help you stay full longer and control your weight.
Tuna is an excellent source of protein, omega-3 fatty acids and selenium. The average 4-ounce serving of tuna contains about 24 grams of protein, 33 percent of the recommended daily value for omega-3 fatty acids and 41 percent for selenium.
A fast food restaurant burger includes about 20 grams of protein, 21 percent omega-3 fatty acids and 8 percent selenium per serving. You can take advantage of these health benefits by eating tuna at least once a week.
Last Words
There are many sources and methods to find out how much protein in 4 oz tuna, we have tried to be as accurate as possible with research by looking in the USDA books and 4 person tuna serving averages for 24 grams of protein.