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Tuna (raw) Calories
High protein, omega-3, low fat, rich in minerals and vitamins
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna (raw) (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 5.4 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.
Tuna (raw) Nutrition Facts
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.2g
· 56% DV
Fat
5.4g
· 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%
Tuna (raw) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.2 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 Tuna (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 50 g | 65 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 1 slice (thick) | 90 g | 117 kcal |
| 100 g | 100 g | 130 kcal |
| 1 serving (medium) | 100 g | 130 kcal |
| 1 piece (large) | 180 g | 234 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 1 piece (jumbo) | 250 g | 325 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Tuna (raw)
Can you eat raw tuna?
Yes, raw tuna can be eaten when it comes from a reputable supplier and has been handled for raw consumption. It still carries a risk of foodborne illness, so keep it cold, prepare it with clean utensils, and serve it promptly.
Is raw tuna safe during pregnancy?
No, raw tuna is not recommended during pregnancy because raw seafood can carry harmful germs, and tuna can contain mercury. Ask your healthcare professional which cooked fish choices and serving frequency are appropriate for you.
What does “sushi-grade” tuna mean?
“Sushi-grade” usually means a seller considers the tuna suitable for eating raw, but the term does not guarantee safety everywhere. Ask how it was handled and stored, and buy from a supplier you trust rather than relying on the label alone.
How do you thaw frozen tuna for eating raw?
Thaw frozen tuna in a covered container in the refrigerator, not on the counter. Keep it separate from ready-to-eat foods, use it soon after thawing, and follow the supplier’s instructions if the fish was sold specifically for raw consumption.
Can raw tuna cause scombroid poisoning?
Yes, raw tuna can cause scombroid poisoning if it has not been kept cold enough; bacteria can produce histamine that cooking may not destroy. Facial flushing, headache, or a rash after eating tuna warrants prompt medical advice.
Can you freeze raw tuna at home to make it safe for sushi?
Not reliably. Freezing can control certain parasites only when the required temperature and duration are achieved, and a home freezer may not provide dependable conditions. It also does not remove risks from poor handling or histamine.
How long does raw tuna last in the fridge?
Use fresh raw tuna within one to two days, keeping it covered in the coldest part of the refrigerator. If it has been left warm, smells sour or unusually strong, or feels slimy, discard it rather than tasting it.
Should you wash raw tuna before making sashimi?
No, washing raw tuna is unnecessary and can spread germs through splashes around the sink. Pat it dry with a clean paper towel, then wash your hands and sanitize the knife, board, and surfaces that touched the fish.
Why is raw tuna sometimes dark red or brown?
Raw tuna naturally ranges from deep red to brownish, and exposure to oxygen can darken its surface. Color alone cannot confirm freshness; check the smell and texture too, and avoid fish that is sour-smelling or slimy.
Can you eat the dark strip in raw tuna?
Yes, the dark strip in raw tuna is edible, but it has a stronger, more metallic flavor than the lighter flesh. Many cooks trim it from sashimi for a milder taste, while others keep it for cooked dishes.
Tuna (raw) Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B3
10.2mg · 64% DV
B6
0.96mg · 56% DV
B5
1.08mg · 22% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
300mg · 43% DV
Iodine
24µg · 16% DV
Copper
0.12mg · 13% DV
Potassium ⭐
420mg · 12% DV
Sodium
47mg · 2% DV
Tuna (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna (raw)
To burn the 156 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 Tuna (raw)?
Raw tuna is the uncooked flesh of tuna, most familiar in Japanese dishes such as sashimi and sushi. Its firm texture holds up well when sliced, and its flavour is clean and mildly savoury, varying with the species and cut. It is usually served in thin slices, sometimes alongside rice, soy sauce, pickled ginger or other accompaniments. Outside Japan, it is also common on sushi menus around the world.
Tuna is a protein-rich seafood with no carbohydrates and relatively little fat; a 100 g portion provides 23.5 g of protein. If preparing it at home, choose fish specifically sold as suitable for raw eating and keep it properly chilled. For a lighter plate, serve it with vegetables and go easy on rich sauces.
How Nutritious Is Tuna (raw)?
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 Tuna (raw) 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 Tuna (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna (raw) 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
Tuna (raw) Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.8g
POLYUNSATURATED
1.56g
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.