Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sauteed Tuna Calories
High protein, omega-3, low carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sauteed Tuna (120 g) has 192 calories. That works out to 160 calories per 100 g. It contains 0 g of carbs, 31.8 g of protein, 6.2 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.
Sauteed Tuna Nutrition Facts
Selected: 1 piece (medium) · 120 g
192
KCAL / 120G
Carbs
0g
· 0% DV
Protein
31.8g
· 64% DV
Fat
6.2g
· 8% 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%
Sauteed Tuna nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 192 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 31.8 g | 64% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Sauteed Tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 192 kcal |
| 1 slice (thin) | 60 g | 96 kcal |
| 1 piece (small) | 80 g | 128 kcal |
| 100 g | 100 g | 160 kcal |
| 1 slice (thick) | 100 g | 160 kcal |
| 1 cup (chopped) | 140 g | 224 kcal |
| 1 serving (medium) | 150 g | 240 kcal |
| 1 piece (large) | 180 g | 288 kcal |
| 1 serving (large) | 200 g | 320 kcal |
| 1 piece (jumbo) | 240 g | 384 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Sauteed Tuna
How do you make sauteed tuna?
To make sauteed tuna, cut boneless tuna into evenly sized pieces and cook them in a lightly oiled, hot pan. Add aromatics such as garlic or onion if desired, and remove the tuna as soon as it is cooked to your liking.
Can you eat sauteed tuna rare?
Yes, sauteed tuna can be served rare or medium-rare if it is suitable for raw or lightly cooked use and has been handled safely. People who are pregnant, immunocompromised, or otherwise advised to avoid undercooked fish should eat it thoroughly cooked.
How long should you cook sauteed tuna in a pan?
Sauteed tuna usually needs only a few minutes in a hot pan, with the exact time depending on the size of the pieces and how done you want them. Turn the pieces once and check the center rather than leaving them to cook unattended.
What is the best seasoning for sauteed tuna?
Sauteed tuna pairs well with salt, black pepper, garlic, ginger, and citrus. A little soy sauce or sesame can give it an East Asian-style flavor, while lemon, herbs, and olive oil create a simpler Mediterranean-style dish.
How do you keep sauteed tuna from drying out?
Keep sauteed tuna moist by using high heat, cooking it briefly, and avoiding overcrowding the pan. Remove it as soon as it reaches your preferred doneness; tuna continues to cook slightly from residual heat after leaving the pan.
Can you saute tuna from frozen?
It is better to thaw tuna in the refrigerator before making sauteed tuna. Pat it dry before it goes into the pan; excess surface water prevents browning and can make the fish steam instead of sear.
What should you serve with sauteed tuna?
Serve sauteed tuna with rice, roasted vegetables, noodles, or a crisp salad. A bright dressing or citrusy sauce balances the fish, while a grain or starchy side makes it a more filling meal.
How do you know when sauteed tuna is done?
Sauteed tuna is done to your preference when its center reaches the desired level of doneness: rare tuna remains pink inside, while fully cooked tuna is opaque throughout. Use a food thermometer if you need to verify that it is thoroughly cooked.
How long does sauteed tuna last in the fridge?
Refrigerate sauteed tuna promptly in a covered container and eat it within 3 days. Reheat only the portion you plan to eat, or serve leftovers chilled in a salad if they have been stored safely.
Is sauteed tuna high in mercury?
Sauteed tuna can contain mercury because mercury is present in tuna, and levels vary by species and fish size. People who are pregnant or follow specific fish-intake guidance should ask a clinician or dietitian which tuna choices and portions are appropriate.
Sauteed Tuna Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
15mg · 94% DV
B6
1.08mg · 64% DV
B2
0.26mg · 20% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
324mg · 46% DV
Iodine
36µg · 24% DV
Potassium ⭐
408mg · 12% DV
Sodium
60mg · 3% DV
Sauteed Tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Tuna
To burn the 192 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 Sauteed Tuna?
Sauteed Tuna is tuna cooked quickly in a pan, often with a little oil and aromatics. In Turkish-style home cooking, it may be paired with onion, tomato or peppers and seasoned simply with black pepper and herbs. Tuna has a firm, meaty texture and a pronounced savoury flavour; keeping the cooking time brief helps it stay moist rather than turning dry.
Serve it warm as a main with salad, vegetables or bread. It is high in protein and contains no carbohydrate; a 100 g portion provides 26.5 g of protein. For a lighter plate, use just enough oil to coat the pan and add plenty of vegetables. Lemon and fresh herbs make a natural accompaniment.
How Nutritious Is Sauteed 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 Sauteed 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 Sauteed Tuna Contain Allergens?
Contains these allergens:
Which Diets Is Sauteed 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
Sauteed Tuna Fat Profile
SATURATED
1.56g
MONOUNSATURATED
1.92g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
Compare Sauteed Tuna
Foods Similar to Sauteed Tuna
Have another question about Sauteed Tuna?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.