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Fresh Tuna Calories
High protein, omega-3 source, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fresh Tuna (120 g) has 158 calories. That works out to 132 calories per 100 g. It contains 0 g of carbs, 28 g of protein, 5.3 g of fat and 0 g of fiber. Its 2.6 µg of B12 covers 110% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fresh Tuna Nutrition Facts
Selected: 1 piece (medium) · 120 g
158
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28g
· 56% DV
Fat
5.3g
· 7% 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 70% · Fat 30%
Fresh Tuna nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28 g | 56% |
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 Fresh Tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 158 kcal |
| 1 slice (thin) | 60 g | 79 kcal |
| 1 piece (small) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 slice (thick) | 100 g | 132 kcal |
| 1 serving (medium) | 150 g | 198 kcal |
| 1 piece (large) | 180 g | 238 kcal |
| 1 serving (large) | 200 g | 264 kcal |
| 1 piece (extra large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Fresh Tuna
Can you eat fresh tuna raw?
Yes, but only tuna intended for raw consumption and handled under reliable refrigeration should be eaten raw. Buying fresh tuna does not automatically make it safe for sushi or sashimi; ask the fishmonger how it was handled.
How do you cook fresh tuna steaks?
Cook fresh tuna steaks in a hot pan or on a grill, turning them once and avoiding prolonged cooking that dries them out. For food safety, cook the fish thoroughly, especially when serving it to people at higher risk from foodborne illness.
Does fresh tuna contain mercury?
Yes, fresh tuna can contain mercury, and levels vary by tuna species and size. People who are pregnant, breastfeeding, or feeding young children should follow local fish-consumption guidance and choose lower-mercury seafood more often.
How can you tell if fresh tuna has gone bad?
Fresh tuna should smell mild and ocean-like, not sour, rancid, or ammonia-like, and its flesh should feel firm rather than slimy. Color alone is not a reliable freshness test because tuna can naturally range from bright red to darker brown.
How long does fresh tuna last in the refrigerator?
Keep fresh tuna covered in the coldest part of the refrigerator and cook it as soon as possible, ideally the day you buy it or the next day. If it has been left warm for an extended period, discard it.
Can you freeze fresh tuna?
Yes, fresh tuna freezes well when wrapped tightly to limit air exposure. Freeze it promptly, thaw it in the refrigerator, and cook it soon after thawing; do not refreeze tuna that has already thawed.
Should you wash fresh tuna before cooking it?
No, washing fresh tuna is unnecessary and can spread bacteria through splashes around the sink. Pat it dry with a clean paper towel, then wash your hands and clean any board or knife that touched the raw fish.
Why is fresh tuna sometimes brown inside?
Fresh tuna can have darker red or brown areas because of its muscle composition and exposure to oxygen; that color alone does not prove it is spoiled. Check for an unpleasant odor or slimy texture as well.
Can fresh tuna be cooked medium-rare?
Fresh tuna is often served pink in the center, but that is not the safest choice for everyone. Thorough cooking is safer for pregnant people, young children, older adults, and anyone with a weakened immune system.
What is the difference between fresh tuna and canned tuna?
Fresh tuna is an uncanned fish fillet that you cook yourself, while canned tuna has been cooked and sealed for storage. Fresh tuna has a firmer steak-like texture; canned tuna is softer and ready to add to meals.
Fresh Tuna Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
10.32mg · 65% DV
B6
1.08mg · 64% DV
Vitamin D
4.2µg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
300mg · 43% DV
Iodine
60µg · 40% DV
Potassium ⭐
529mg · 16% DV
Sodium
47mg · 2% DV
Fresh Tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fresh Tuna
To burn the 158 calories in 1 piece (medium) (120 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 Fresh Tuna?
Fresh tuna is the uncanned flesh of tuna, a large ocean fish with firm, meaty flakes and a clean, savoury flavour. It is often seared or grilled briefly so the centre stays moist; cooking it for too long can make it dry. Around the world, it is served as a steak with vegetables, sliced into salads, or added to sandwiches and grain bowls. In Japan, it is also enjoyed raw in dishes such as sushi and sashimi when suitable for that use. Fresh tuna is notably protein-rich, with 23.3 g per 100 g. Pair it with vegetables and citrus for a lighter meal.
How Nutritious Is Fresh Tuna?
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 Fresh Tuna Processed?
NOVA 1
Unprocessed
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 Fresh Tuna Contain Allergens?
Contains these allergens:
Which Diets Is Fresh Tuna 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
Fresh Tuna Fat Profile
SATURATED
1.56g
MONOUNSATURATED
1.56g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.