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Tuna cooked 2 min Calories
High in protein, low fat, source of omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna cooked 2 min (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, 1.3 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 cooked 2 min Nutrition Facts
Selected: 1 piece (medium) · 120 g
158
KCAL / 120G
Carbs
0g
· 0% DV
Protein
33.6g
· 67% DV
Fat
1.3g
· 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 92% · Fat 8%
Tuna cooked 2 min nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 56 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 cooked 2 min?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 158 kcal |
| 1 piece (small) | 80 g | 106 kcal |
| 1 pack (mini) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (medium) | 100 g | 132 kcal |
| 1 serving (large) | 150 g | 198 kcal |
| 1 can (whole) | 160 g | 211 kcal |
| 1 piece (large) | 180 g | 238 kcal |
| 1 piece (jumbo) | 240 g | 317 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Tuna cooked 2 min
Is tuna cooked for 2 minutes safe to eat?
It is considered safely cooked when its center reaches 145°F (63°C); two minutes alone does not guarantee that. A quick sear can leave the middle raw or rare, so check the thickest part if you want it fully cooked.
How long should tuna cooked for 2 minutes be seared on each side?
There is no fixed time for every steak: thickness and pan heat determine how quickly it cooks. Two minutes may sear the outside while leaving the middle rare, so use a thermometer if you need the center fully cooked.
Can tuna cooked for 2 minutes be eaten rare?
Yes, some people choose to eat seared tuna rare, but that is not the same as cooking it fully. Raw or undercooked fish carries food-safety risks, so fully cook tuna to 145°F (63°C) when safety is the priority.
How can you tell when tuna cooked for 2 minutes is done?
A thermometer inserted into the thickest part is the clearest check: fully cooked fish reaches 145°F (63°C). Appearance is less reliable, though fully cooked tuna turns opaque rather than remaining translucent in the center.
How long does tuna cooked for 2 minutes last in the fridge?
Refrigerate it within two hours of cooking and eat it within three to four days. Store it in a covered container, and discard it if it has been left at room temperature for longer than two hours.
Can you reheat tuna cooked for 2 minutes?
Yes, but reheating can make tuna dry and tough. Warm it gently until hot throughout, and do not rely on reheating to make fish safe if it was left at room temperature too long.
Can tuna cooked for 2 minutes be frozen?
Yes. Cool it promptly, seal it in a freezer-safe container, and thaw it in the refrigerator. The texture may be drier after thawing, so it often works better flaked into a salad or cooked dish.
Does lemon juice cook tuna cooked for 2 minutes?
No. Lemon juice changes the surface through acidity but does not cook tuna with heat or reliably make its center safe. If the tuna needs to be fully cooked, cook it rather than relying on a citrus marinade.
What should you serve with tuna cooked for 2 minutes?
A crisp salad, roasted vegetables, or rice works well with seared tuna. Have the sides ready before cooking, since tuna served after a short sear can dry out if it sits waiting.
Can you eat tuna cooked for 2 minutes during pregnancy?
Avoid tuna that is raw or undercooked during pregnancy; choose fish cooked through. Tuna mercury levels vary by species, so ask your doctor or dietitian which type and serving amount are appropriate for you.
Tuna cooked 2 min Vitamins & Minerals
Vitamins
B3
22.2mg · 139% DV
B12
2.64µg · 110% DV
B6
1.08mg · 64% DV
B2
0.26mg · 20% DV
Minerals
Selenium
96µg · 175% DV
Phosphorus
324mg · 46% DV
Iodine
60µg · 40% DV
Magnesium
60mg · 14% DV
Potassium ⭐
408mg · 12% DV
Sodium
56mg · 2% DV
Tuna cooked 2 min Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna cooked 2 min
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 cooked 2 min?
Tuna cooked for 2 minutes is a tuna steak given a very brief cook, often leaving the centre tender and moist while the outside is seared. It is different from canned tuna, which is cooked and packed for a longer shelf life; the result here depends on the cut’s thickness and how it is prepared.
It is commonly served warm with lemon, vegetables or a fresh salad, and its firm, meaty flavour works well with simple seasonings. This is a high-protein, low-fat choice: a 100 g portion provides 28 g of protein. For a lighter meal, sear it in a little oil and pair it with greens rather than a rich sauce.
How Nutritious Is Tuna cooked 2 min?
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 cooked 2 min 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 cooked 2 min Contain Allergens?
Contains these allergens:
Which Diets Is Tuna cooked 2 min 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 cooked 2 min Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.48g
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.