It’s a simple question, without a simple answer. 

Mainly because there’s no real one-size-fits-all formula when calculating how much protein there is in a tin of tuna.

Amounts can actually vary quite wildly based on the size of a tin, or even the brand.

One thing we do know for certain is that at John West, we take immense pride in ensuring our products are naturally high in protein. 

Take our Tuna Chunks. They contain 25g of protein per 100g serving – a whopping 30% more than two medium eggs. 

How does that compare with fresh tuna? Not all that different, you may be surprised to learn.

‘Fresh must be best – because it’s fresh.’ 

It’s an obvious conclusion to jump to, given the fact fresh food in general does tend to be better for us than tinned alternatives. 

Tinned tuna is no ordinary food, though. 

Not only does it contain similar levels of protein, and omega-3 fatty acids, to fresh tuna, it also puts a big tick in the convenience box. Being pre-cooked,  you can eat it straight from the can – no hassle, no fuss; just a quick and easy protein snack ready for you to eat whenever, wherever. 

And as for shelf life? 

Have you ever tried leaving fresh tuna in a cupboard for a year? Of course you haven’t. 

Tinned tuna, on the other hand, is a bulk buyer’s dream.

• High protein content. We’ve already highlighted how protein-rich tuna is, but just why is it so good for humans? Well, simply put, it’s essential for our bodies. Protein contributes to the growth and maintenance of muscle mass, as well as the maintenance of normal bones – making it a key part of a balanced diet. 

• Low in calories. That’s right, tinned tuna is your perfect fitness companion. Not just a tasty post-workout snack, the fact it won’t send your daily calories through the roof, means it’s ideal for those looking to manage their weight.

• Rich in omega-3 fatty acids. Heart health, brain development and function, maintaining normal blood pressure – just a few of the benefits omega-3 fatty acids bring to our diets. Tinned tuna is rich in these good fats, meaning introducing it in your diet can be highly beneficial for overall well-being.

• Vitamins and minerals. Vitamin D and Vitamin B12, along with selenium, are just some of the vitamins and minerals tinned tuna brings to the table. Our bodies require these essential micronutrients in order to work properly and stay healthy.

• Convenience. We touched on it in the last section, and it can’t be overstated just how vital convenience is when it comes to good nutrition. We all know how easy it can be to reach for a packet of crisps or a chocolate bar when hunger strikes.  Being able to open a tin of tuna and get a high-quality protein fix in seconds can make a real difference when trying to keep your fitness goals on track.

Tinned tuna is less nutritious than fresh tuna. 

Tinned tuna contains lots of harmful chemicals and preservatives. 

Tinned tuna is full of mercury. 

How many times have you heard one of these over the years? 

The truth is – they couldn’t be further from the truth. 

Tinned tuna is often just as nutritious as fresh tuna. 

It certainly doesn’t contain any harmful chemicals or preservatives either, and while tuna naturally contains trace amounts of mercury, levels in canned tuna products are monitored and kept within safe limits for regular consumption.

Eating a tin of tuna isn’t going to give you instant muscles like when Popeye wolfs down a tin of spinach. However, that’s not to say it isn’t very good for our bodies. 

Whether you’re after a pre or post-workout protein fix, or you’re wanting to give the kids a quick and easy, healthy and nutritious, lunchtime snack, tinned tuna is the ideal choice.

Its versatility makes it a mealtime winner as well. Adding it to salads, sandwiches, pastas or casseroles doesn’t just give them a protein boost; it also adds omega fats, essential vitamins and nutrients, and plenty of flavour.