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Pan-cooked tuna Calories
High protein, omega-3 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-cooked tuna (150 g) has 276 calories. That works out to 184 calories per 100 g. It contains 0 g of carbs, 44.8 g of protein, 9.5 g of fat and 0 g of fiber. Its 14.1 µg of B12 covers 588% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-cooked tuna Nutrition Facts
Selected: 1 piece (medium) · 150 g
276
KCAL / 150G
Carbs
0g
· 0% DV
Protein
44.8g
· 90% DV
Fat
9.5g
· 12% 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 68% · Fat 32%
Pan-cooked tuna nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 44.8 g | 90% |
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 Pan-cooked tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 276 kcal |
| 1 ounce (small) | 28.4 g | 52 kcal |
| 1 piece (small) | 85 g | 156 kcal |
| 100 g | 100 g | 184 kcal |
| 1 serving (small) | 120 g | 221 kcal |
| 1 serving (medium) | 180 g | 331 kcal |
| 1 piece (large) | 220 g | 405 kcal |
| 1 serving (large) | 250 g | 460 kcal |
| 1 piece (extra large) | 300 g | 552 kcal |
Calculated from 184 calories per 100 g.
Frequently Asked Questions About Pan-cooked tuna
How do you cook Pan-cooked tuna in a pan?
For Pan-cooked tuna, pat the tuna steak dry, season it, and place it in a preheated, lightly oiled pan. Cook both sides; the time depends on thickness. For food safety, the center should reach 63°C (145°F).
How long should Pan-cooked tuna cook on each side?
There is no reliable single cooking time for Pan-cooked tuna because steak thickness and pan heat vary. Use an instant-read thermometer and cook until the center reaches 63°C (145°F) for a consistent safety check.
Is Pan-cooked tuna safe to eat if it is pink in the middle?
It can be pink, but pinkness alone does not confirm that Pan-cooked tuna is safe. Undercooked fish can carry foodborne pathogens; people who are pregnant, very young, or immunocompromised should choose fully cooked tuna.
Can you make Pan-cooked tuna from frozen tuna?
Yes, but thaw tuna in the refrigerator first for more even cooking. Pat it dry before it hits the pan; a wet or icy surface steams rather than sears, and the outside may overcook before the center is ready.
How do you stop Pan-cooked tuna from sticking to the pan?
To keep Pan-cooked tuna from sticking, dry the surface, preheat the pan, and add a thin film of oil. Let the first side form a crust before turning; the fish usually releases more easily once browned.
Can canned tuna be used for Pan-cooked tuna?
Yes, but canned tuna is already cooked, so Pan-cooked tuna made from it only needs a brief warming. Drain it first and stir gently; prolonged cooking will make it dry and crumbly.
What seasoning works best for Pan-cooked tuna?
Black pepper, salt, garlic, and herbs such as thyme pair well with Pan-cooked tuna. Add lemon juice after cooking so it stays fresh-tasting rather than burning in the hot pan.
How should you store leftover Pan-cooked tuna?
Refrigerate leftover Pan-cooked tuna in a covered container within two hours of cooking and eat it within 3–4 days. Reheat it until thoroughly hot, or serve it chilled if it was stored promptly.
Can you eat Pan-cooked tuna during pregnancy?
Yes, fully cooked tuna can be eaten during pregnancy, but tuna mercury levels vary by species. Follow your country’s guidance on tuna type and portions; ask your clinician or dietitian if you need advice for your situation.
What should you serve with Pan-cooked tuna?
Serve Pan-cooked tuna with a crisp salad, roasted vegetables, or potatoes for an easy meal. A lemony dressing or simple herb sauce complements the fish without overpowering its flavor.
Pan-cooked tuna Vitamins & Minerals
Vitamins
B12
14.1µg · 588% DV
B3
27.75mg · 173% DV
B6
1.16mg · 68% DV
B5
1.05mg · 21% DV
Minerals
Selenium
120µg · 218% DV
Phosphorus
368mg · 53% DV
Iodine
45µg · 30% DV
Potassium ⭐
666mg · 20% DV
Sodium
71mg · 3% DV
Pan-cooked tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked tuna
To burn the 276 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 Pan-cooked tuna?
Pan-cooked tuna is usually made from a fresh tuna steak seared in a hot pan, often with a little oil. Its flesh is firm and savoury, and a brief cook keeps it tender; many cooks leave the centre slightly pink rather than letting it dry out. Lemon, pepper and herbs make simple, fitting seasonings.
Tuna is familiar in many English-speaking kitchens in canned form, while a fresh steak is often served as a quick main with salad, vegetables or rice. It is protein-rich, with 29.9 g of protein per 100 g, and provides omega-3 fats. For a lighter meal, use just enough oil to coat the pan and pair it with plenty of vegetables.
How Nutritious Is Pan-cooked 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 Pan-cooked 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 Pan-cooked tuna Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked 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
Pan-cooked tuna Fat Profile
SATURATED
2.17g
MONOUNSATURATED
3.12g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.