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Grilled tuna Calories
High protein, low carb, rich in selenium and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled tuna (150 g) has 216 calories. That works out to 144 calories per 100 g. It contains 0 g of carbs, 43.7 g of protein, 2.4 g of fat and 0 g of fiber. Its 120 µg of Selenium covers 218% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Grilled tuna Nutrition Facts
Selected: 1 piece (medium) · 150 g
216
KCAL / 150G
Carbs
0g
· 0% DV
Protein
43.7g
· 87% DV
Fat
2.4g
· 3% 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 89% · Fat 11%
Grilled tuna nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 43.7 g | 87% |
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 Grilled tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 216 kcal |
| 1 ounce (medium) | 85 g | 122 kcal |
| 100 g | 100 g | 144 kcal |
| 1 piece (small) | 100 g | 144 kcal |
| 1 cup (diced) | 140 g | 202 kcal |
| 1 serving (medium) | 180 g | 259 kcal |
| 1 piece (large) | 220 g | 317 kcal |
| 1 serving (large) | 250 g | 360 kcal |
Calculated from 144 calories per 100 g.
Frequently Asked Questions About Grilled tuna
How do you grill tuna steaks without them sticking?
Pat the tuna steaks dry, lightly oil the fish and the clean, preheated grill, then place them down without moving them immediately. Once a seared surface forms, they should release more easily; use a thin, wide spatula to turn them.
How long should you grill tuna steaks?
Grilling time depends on the steak’s thickness, grill heat and preferred doneness, so there is no reliable single time for every piece. Tuna cooks quickly; watch the sides and remove it when the center reaches the doneness you want.
Can you eat grilled tuna medium-rare?
Yes, tuna is often served with a seared exterior and a pink center. That means part of the fish remains undercooked, which carries food-safety risks; use properly handled fish, and choose fully cooked tuna if you are at higher risk from foodborne illness.
How do you stop grilled tuna from drying out?
Take grilled tuna off the heat before it is overcooked: its lean flesh dries out quickly, especially under prolonged high heat. A hot grill and a quick sear help form a browned exterior without leaving the fish on the grill too long.
Should you marinate tuna before grilling?
Yes, a brief marinade can add flavor; olive oil, citrus, garlic and herbs work well with tuna. Avoid leaving it for a long time in a strongly acidic marinade, which can change the texture and make the surface soft.
What is the best tuna for grilling?
Tuna steaks cut thick enough to handle turning are generally easiest to grill. Choose fresh-looking, evenly cut pieces and keep them cold until cooking; very thin slices can overcook before they develop a good sear.
What should you serve with grilled tuna?
Grilled tuna pairs well with crisp salad, grilled vegetables, potatoes or rice, plus lemon or a fresh herb sauce. Choose a lighter, bright side to balance the rich, savory flavor of the seared fish.
Can you reheat grilled tuna without making it tough?
Yes, but reheat it gently and only until warm, since high heat quickly makes tuna dry and firm. You can also serve leftover grilled tuna cold in a salad or sandwich rather than reheating it.
Is grilled tuna high in mercury?
Grilled tuna can contain mercury, and levels vary with the tuna species and fish size. Frequent servings of larger predatory fish can raise mercury exposure; people who are pregnant should follow current local guidance on fish choices and serving frequency.
Can you grill frozen tuna steaks?
It is better to thaw tuna steaks safely in the refrigerator before grilling. Thawed, dry fish cooks more evenly; grilling a frozen steak can leave the center cold while the outside becomes overcooked. Keep the fish chilled until it is ready for the grill.
Grilled tuna Vitamins & Minerals
Vitamins
B3
28.2mg · 176% DV
B12
3.75µg · 156% DV
B6
1.4mg · 82% DV
Biotin
6µg · 20% DV
Minerals
Selenium
120µg · 218% DV
Phosphorus
390mg · 56% DV
Potassium ⭐
630mg · 19% DV
Iodine
27µg · 18% DV
Sodium
68mg · 3% DV
Grilled tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled tuna
To burn the 216 calories in 1 piece (medium) (150 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 Grilled tuna?
Grilled tuna is made by cooking thick cuts of tuna over a grill or in a hot pan, a preparation found in coastal cuisines around the world. The fish has a firm, meaty texture and takes on a lightly charred surface; it is often left just cooked through so the centre stays moist. A squeeze of lemon, olive oil and herbs is a simple finish, while salads, grilled vegetables or rice make familiar accompaniments. In many places it is served as a straightforward main course rather than dressed with a heavy sauce.
It is high in protein and contains no carbohydrates; a 100 g portion provides 29.1 g of protein. Tuna can dry out if cooked for too long, so use high heat and keep the grilling time brief. For a lighter plate, pair it with vegetables and a fresh salad.
How Nutritious Is Grilled 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 Grilled tuna 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 Grilled tuna Contain Allergens?
Contains these allergens:
Which Diets Is Grilled 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
Grilled tuna Fat Profile
SATURATED
0.68g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.6g
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.