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Baked tuna without oil Calories
High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked tuna without oil (140 g) has 185 calories. That works out to 132 calories per 100 g. It contains 0 g of carbs, 40.6 g of protein, 1.4 g of fat and 0 g of fiber. Its 112 µg of Selenium covers 204% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked tuna without oil Nutrition Facts
Selected: 1 piece (medium) · 140 g
185
KCAL / 140G
Carbs
0g
· 0% DV
Protein
40.6g
· 81% DV
Fat
1.4g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 93% · Fat 7%
Baked tuna without oil nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 185 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.35 g | 2% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 40.6 g | 81% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked tuna without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 185 kcal |
| ½ piece (half) | 70 g | 92 kcal |
| 1 piece (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (medium) | 120 g | 158 kcal |
| 1 cup (shredded) | 120 g | 158 kcal |
| 1 cup (diced) | 140 g | 185 kcal |
| 1 serving (large) | 180 g | 238 kcal |
| 1 piece (large) | 200 g | 264 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Baked tuna without oil
How long should you bake tuna without oil, and at what temperature?
Bake tuna without oil in a preheated 400°F (200°C) oven for about 10–15 minutes, adjusting for the steak’s thickness. Check it early rather than extending the time: lean tuna can go from tender to dry quickly.
How do you keep baked tuna without oil from drying out?
To keep baked tuna without oil moist, choose a thick, evenly cut steak and avoid overcooking it. Add lemon slices for flavor, take the fish out as soon as it reaches your preferred doneness, and let it rest briefly.
Can you bake frozen tuna without oil?
Yes, but thaw tuna in the refrigerator first for more even cooking, then pat it dry before seasoning. Baking it straight from frozen can leave the center undercooked by the time the outside is done.
What seasoning is best for baked tuna without oil?
Lemon, black pepper, garlic, and herbs such as thyme or oregano complement baked tuna without oil. A light seasoning lets the tuna’s flavor come through; add fresh herbs after baking so they stay bright.
Can you use canned tuna for baked tuna without oil?
No, this dish is normally made with a fresh tuna steak. Canned tuna has already been cooked, so baking it again can make it dry and crumbly; stir it into a cooked dish near the end instead.
How can you tell when baked tuna without oil is done?
For fully cooked baked tuna without oil, check that the thickest part reaches 145°F (63°C); it should look opaque and flake apart. Some people prefer tuna less done, but fully cooking it is the safer choice.
What should you serve with baked tuna without oil?
Serve baked tuna without oil with roasted vegetables, a crisp salad, or rice for a more filling meal. A squeeze of lemon and fresh herbs work especially well, while a heavy sauce can overwhelm the tuna’s mild flavor.
Should you marinate tuna before baking it without oil?
A short marinade can season tuna before baking without oil, but avoid leaving it in lemon or vinegar for a long time because the acid changes the surface texture. About 15–30 minutes is enough for a simple citrus-and-herb marinade.
How long does baked tuna without oil last in the refrigerator?
Keep leftover baked tuna without oil in a covered container in the refrigerator and eat it within three days. Reheat it gently, covered, just until warm; high heat can make the lean fish tough.
Is baked tuna without oil safe to eat during pregnancy?
Yes, fully cooked baked tuna without oil can be eaten during pregnancy, but cooking does not remove mercury. Tuna species and recommended portions vary, so follow your local pregnancy guidance or ask your healthcare professional.
Baked tuna without oil Vitamins & Minerals
Vitamins
B3
26.32mg · 165% DV
B12
3.5µg · 146% DV
B6
1.33mg · 78% DV
Biotin
5.6µg · 19% DV
Minerals
Selenium
112µg · 204% DV
Phosphorus
364mg · 52% DV
Potassium ⭐
602mg · 18% DV
Iodine
25µg · 17% DV
Sodium
63mg · 3% DV
Baked tuna without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked tuna without oil
To burn the 185 calories in 1 piece (medium) (140 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked tuna without oil?
Baked tuna without oil is tuna cooked in the oven without added cooking oil. It is a straightforward preparation rather than a dish tied to one particular cuisine; fresh tuna steaks or fillets work well. The flesh is firm and savoury, but can become dry if left in the oven too long.
Serve it warm with lemon, vegetables or a crisp salad, or flake it into a grain bowl for an easy meal. It is lean and protein-rich, with 29 g of protein per 100 g. Keep the cooking time modest and pair it with moist sides, such as roasted vegetables or a tomato salad, for a satisfying plate.
How Nutritious Is Baked tuna without oil?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked tuna without oil Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked tuna without oil Contain Allergens?
Contains these allergens:
Which Diets Is Baked tuna without oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked tuna without oil Fat Profile
SATURATED
0.35g
MONOUNSATURATED
0.28g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.