Tuna Steak (yellowfin, fresh)
29.2gprotein / 100g130 cal · 1.3g fat · $$$$ · Quality 0.92
Canned Tuna (in water)
26.0gprotein / 100g116 cal · 0.8g fat · $ · Quality 0.9
There's a meaningful protein-density gap here: Tuna Steak (yellowfin, fresh) runs 29.2g per 100g against Canned Tuna (in water)'s 26.0g, roughly 3.2g more per equal weight.
Protein quality is essentially matched between the two — both land in a similar tier for amino acid completeness.
On price, Canned Tuna (in water) wins clearly — $ against Tuna Steak (yellowfin, fresh)'s $$$$.
Tuna Steak (yellowfin, fresh)'s typical serving also delivers more leucine (2350mg vs Canned Tuna (in water)'s 2100mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
With protein content this close, cost is the more useful tiebreaker: Canned Tuna (in water) delivers a similar protein profile to Tuna Steak (yellowfin, fresh) at a noticeably lower price per serving.
Full nutrition comparison
| Per 100g | Tuna Steak (yellowfin, fresh) | Canned Tuna (in water) |
|---|---|---|
| Protein | 29.2g | 26.0g |
| Calories | 130 | 116 |
| Fat | 1.3g | 0.8g |
| Carbs | 0.0g | 0.0g |
| Fiber | 0.0g | 0.0g |
| Quality score | 0.92 | 0.9 |
| Relative cost | $$$$ | $ |
| Prep time | 8 min | 1 min |
Frequently asked
Which has more protein, tuna steak (yellowfin, fresh) or canned tuna (in water)?
Tuna Steak (yellowfin, fresh) has 29.2g of protein per 100g compared to Canned Tuna (in water)'s 26.0g.
Which is lower in calories?
Canned Tuna (in water) is lower in calories per 100g, at 116 vs the other's 130.