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Tuna fillet Calories
High protein, source of omega-3, 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 fillet (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, 1.6 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 fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
158
KCAL / 120G
Carbs
0g
· 0% DV
Protein
33.6g
· 67% DV
Fat
1.6g
· 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 90% · Fat 10%
Tuna fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 158 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.36 g | 2% |
| 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 fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 158 kcal |
| 1 g | 1 g | 1 kcal |
| 1 slice (thin) | 60 g | 79 kcal |
| 1 piece (small) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 serving (medium) | 100 g | 132 kcal |
| 1 slice (thick) | 100 g | 132 kcal |
| 1 serving (large) | 150 g | 198 kcal |
| 1 piece (large) | 180 g | 238 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Tuna fillet
What is the best way to cook tuna fillet?
Sear tuna fillet in a very hot pan with a little oil, turning it once, then take it off before it dries out. Patting the surface dry first helps it brown instead of steam.
How can you tell when tuna fillet is cooked?
Tuna fillet is cooked through when its center is opaque and flakes easily, though many diners prefer it seared outside and pink in the middle. Use a food thermometer if you need to verify doneness for someone at higher risk from foodborne illness.
Can you eat tuna fillet raw?
You can eat tuna fillet raw only when it has been sourced and handled for raw consumption; an ordinary fresh fillet is not automatically safe as sushi. If its handling history is uncertain, cook it rather than serving it raw.
Can you cook tuna fillet from frozen?
Yes, you can cook tuna fillet from frozen, but the outside may overcook before the center is ready. For a more even result, thaw it in the refrigerator first, then pat it dry and cook it promptly.
Why does tuna fillet turn dry and tough?
Tuna fillet turns dry and tough when it is cooked for too long because it is lean and has little fat to keep it moist. Use high heat for a short sear, and remove it as soon as it reaches your preferred doneness.
What should you put on tuna fillet before cooking?
A simple coating of olive oil, salt, pepper, and lemon zest works well on tuna fillet without hiding its flavor. You can also add garlic or herbs; avoid leaving it in a strongly acidic marinade for a long time, which can affect its texture.
How long does raw tuna fillet last in the fridge?
Keep raw tuna fillet covered in the coldest part of the refrigerator and cook it within one to two days. If it has been left at room temperature for an extended period, discard it rather than relying on smell alone.
Is tuna fillet healthier than canned tuna?
Neither is automatically healthier in every respect: tuna fillet is an unprocessed cut that you cook yourself, while canned tuna is cooked and preserved. Canned versions can differ in added salt or packing liquid, so compare those features if they matter to you.
Can you eat tuna fillet while pregnant?
Pregnant people can include tuna only while following guidance on species and portions, because mercury levels vary among tuna types. Choose lower-mercury seafood more often and ask your healthcare professional for advice tailored to your pregnancy.
What goes well with tuna fillet for dinner?
Tuna fillet pairs well with roasted vegetables, a crisp salad, or rice, which balance its savory flavor without needing a heavy sauce. Add lemon or fresh herbs just before serving for a bright finish.
Tuna fillet Vitamins & Minerals
Vitamins
B12
2.64µg · 110% DV
B6
1.13mg · 66% DV
B3
10.32mg · 65% DV
Vitamin D
4.2µg · 21% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
324mg · 46% DV
Iodine
60µg · 40% DV
Potassium ⭐
529mg · 16% DV
Sodium
47mg · 2% DV
Tuna fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna fillet
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 fillet?
A tuna fillet is a boneless portion cut from the firm flesh of tuna, sold fresh or frozen and ready to cook. Unlike canned tuna, it is served as a whole piece. Its texture is dense and meaty, with a clean, savoury flavour that becomes more pronounced when seared or grilled.
In many places it is grilled or pan-seared and served with lemon, vegetables, or a salad; it also works well flaked into pasta or grain bowls. Tuna fillet is high in protein, low in fat, and provides omega-3 fats. Cook it briefly to help keep it moist, and pair it with vegetables and a light dressing for a balanced meal.
How Nutritious Is Tuna fillet?
Nutrient density
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 fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Tuna fillet 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 fillet Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.24g
POLYUNSATURATED
1.08g
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.