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Tuna steak Calories
High protein, omega-3 source, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna steak (120 g) has 158 calories. That works out to 132 calories per 100 g. It contains 0 g of carbs, 33.6 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.
Tuna steak Nutrition Facts
Selected: 1 piece (medium) · 120 g
158
KCAL / 120G
Carbs
0g
· 0% DV
Protein
33.6g
· 67% 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%
Tuna steak nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 47 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33.6 g | 67% |
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 steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 158 kcal |
| 1 slice (thin) | 60 g | 79 kcal |
| 1 piece (small) | 90 g | 119 kcal |
| 100 g | 100 g | 132 kcal |
| 1 slice (thick) | 100 g | 132 kcal |
| 1 serving (medium) | 150 g | 198 kcal |
| 1 piece (large) | 180 g | 238 kcal |
| 1 serving (large) | 200 g | 264 kcal |
| 1 piece (extra large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Tuna steak
How do you cook tuna steak?
Cook tuna steak in a very hot pan or on a hot grill, turning it once so the outside sears without prolonged cooking. Tuna is lean and can become dry quickly; cook it to your preferred doneness and serve promptly.
Can you eat tuna steak raw?
Yes, tuna steak can be served raw, but only when it has been sourced and handled specifically for raw consumption. Freezing does not remove every food-safety risk, so avoid raw tuna if you are pregnant, immunocompromised, or otherwise at higher risk.
How do you keep tuna steak from sticking to the grill?
To keep tuna steak from sticking, preheat and clean the grill grates, then lightly oil the fish and grates. Let the surface sear before turning it; trying to move the steak too early can tear its delicate flesh.
Should tuna steak be cooked all the way through?
No, tuna steak does not have to be cooked all the way through; many people serve it seared outside and pink in the center. Fully cooking it is an option, but take care not to overcook it and make it dry.
How do you thaw frozen tuna steak?
Thaw frozen tuna steak in the refrigerator, ideally in a covered dish to catch any liquid. Avoid leaving it on the counter. Pat the surface dry before cooking so it sears rather than steams.
What is the difference between tuna steak and canned tuna?
Tuna steak is a fresh or frozen cut of fish intended to be cooked as a piece, while canned tuna has already been cooked and preserved. Steak works well seared or grilled; canned tuna is ready to mix into meals.
How long should you marinate tuna steak?
Marinate tuna steak briefly, using oil, herbs, garlic, or spices for flavor. If the marinade contains lemon juice or vinegar, keep the marinating time short because acid changes the fish’s surface texture and can make it seem partly cooked.
Why does tuna steak turn out dry?
Tuna steak usually turns dry because it has been cooked for too long. Its low fat content means it loses moisture quickly under heat, so use a hot cooking surface, watch it closely, and remove it once it reaches your preferred doneness.
How long does cooked tuna steak last in the fridge?
Cooked tuna steak keeps for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly, and discard them if they have an unusual smell, texture, or appearance.
Can you eat tuna steak during pregnancy?
Yes, pregnant people can eat tuna steak if it is cooked thoroughly, but tuna can contain mercury and recommended limits vary by species and location. Ask your healthcare professional which tuna choices and portions fit your pregnancy guidance.
Tuna steak Vitamins & Minerals
Vitamins
B3
22.2mg · 139% DV
B12
2.64µg · 110% DV
B6
1.2mg · 71% DV
B1
0.24mg · 20% DV
Minerals
Selenium
96µg · 175% DV
Phosphorus
324mg · 46% DV
Iodine
60µg · 40% DV
Potassium ⭐
540mg · 16% DV
Sodium
47mg · 2% DV
Tuna steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna steak
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 Tuna steak?
Tuna steak is a thick, round-cut portion of tuna, usually sold fresh or frozen rather than canned. Its firm, meaty flesh has a savoury flavour and holds together well on the grill or in a hot pan; a brief sear keeps the centre from drying out. Across the Mediterranean, it is often served with salad, vegetables, lemon or herbs, while elsewhere it also works in grain bowls or sandwiches. It is high in protein and very low in fat: a 100 g portion provides 28 g of protein and 1 g of fat. Pair it with vegetables and a light dressing for a simple meal, or slice it over a salad.
How Nutritious Is Tuna steak?
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 steak 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 Tuna steak Contain Allergens?
Contains these allergens:
Which Diets Is Tuna steak 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 steak Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.6g
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.