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Lean grilled tuna Calories
High protein, low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean grilled tuna (120 g) has 158 calories. That works out to 132 calories per 100 g. It contains 0 g of carbs, 34.9 g of protein, 1.2 g of fat and 0 g of fiber. Its 96 µg of Selenium covers 175% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean grilled tuna Nutrition Facts
Selected: 1 piece (medium) · 120 g
158
KCAL / 120G
Carbs
0g
· 0% DV
Protein
34.9g
· 70% DV
Fat
1.2g
· 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%
Lean grilled tuna nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 34.9 g | 70% |
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 Lean grilled tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 158 kcal |
| 1 ounce (small) | 28 g | 37 kcal |
| ½ piece (half) | 60 g | 79 kcal |
| 1 piece (small) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 cup (diced) | 140 g | 185 kcal |
| 1 serving (medium) | 150 g | 198 kcal |
| 1 piece (large) | 180 g | 238 kcal |
| 1 serving (large) | 220 g | 290 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Lean grilled tuna
How do you make lean grilled tuna at home?
To make lean grilled tuna, pat fresh tuna steaks dry, brush them lightly with oil, and place them on a preheated grill. Turn them sparingly and remove them when they reach your preferred doneness; let the steaks rest briefly before serving.
How long should you grill lean grilled tuna?
Grilling time for lean grilled tuna depends on steak thickness and grill heat. For a thick steak, start with a few minutes per side over high heat, then check the center; cook it through for the safest option.
Why does lean grilled tuna turn out dry?
Lean grilled tuna usually turns dry because it has been cooked too long. Tuna is naturally lean, so it loses moisture quickly on the grill; use a thick steak, preheat the grill, and keep a close eye on the center as it cooks.
Can you eat lean grilled tuna medium-rare?
Lean grilled tuna is often served seared outside and pink in the center, but that carries more food-safety risk than cooking it through. Choose fully cooked tuna if serving someone more vulnerable to foodborne illness, including young children or older adults.
What is the best marinade for lean grilled tuna?
A simple lemon, olive oil, garlic, and black pepper marinade works well for lean grilled tuna without masking its flavor. Keep the marinating time short: prolonged contact with acidic ingredients can soften the surface and affect the steak’s texture.
Is lean grilled tuna made with fresh tuna or canned tuna?
Lean grilled tuna is normally made with fresh tuna steaks. Canned tuna is already cooked and flakes apart, so it will not produce the firm, seared texture of a grilled steak; it is better added to salads or sandwiches.
Can you grill frozen tuna to make lean grilled tuna?
Yes, but thaw the tuna fully in the refrigerator before grilling it. Pat the thawed steaks dry so they sear rather than steam, then cook them on a preheated grill; grilling them while frozen makes even cooking harder.
How long does lean grilled tuna last in the fridge?
Cooked lean grilled tuna keeps for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard them if they develop an unusual smell or slimy surface rather than tasting them to check.
What should you serve with lean grilled tuna?
Lean grilled tuna pairs well with a crisp salad, grilled vegetables, or rice with lemon and herbs. Bright, fresh sides complement the savory seared fish without overwhelming it, and a simple lemon dressing can bring the plate together.
Can you eat lean grilled tuna during pregnancy?
Lean grilled tuna can be eaten during pregnancy if fully cooked, but tuna’s mercury level varies by species and portion frequency. Follow your local pregnancy guidance on tuna choices and serving limits, or ask your doctor or dietitian for advice tailored to you.
Lean grilled tuna Vitamins & Minerals
Vitamins
B3
22.56mg · 141% DV
B12
3µg · 125% DV
B6
1.14mg · 67% DV
Vitamin D
6.84µg · 34% DV
Minerals
Selenium
96µg · 175% DV
Phosphorus
312mg · 45% DV
Potassium ⭐
504mg · 15% DV
Iodine
22µg · 15% DV
Sodium
54mg · 2% DV
Lean grilled tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean grilled 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 Lean grilled tuna?
Lean grilled tuna is a cut of tuna cooked over a grill with little or no added fat. Across the Mediterranean and in many other coastal cuisines, it is served as a steak; elsewhere, tuna is more familiar from tins, though fresh grilled tuna is also common on restaurant menus. Its firm, meaty texture and savoury flavour pair well with lemon, herbs and a simple dressing.
Serve it with salad, grilled vegetables or grains for lunch or dinner. It is high in protein and low in fat, making it a substantial choice without a heavy sauce. Tuna can dry out when overcooked, so grill it briefly and let it rest before serving.
How Nutritious Is Lean 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 Lean 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 Lean grilled tuna Contain Allergens?
Contains these allergens:
Which Diets Is Lean 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
Lean grilled tuna Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.37g
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.