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Tuna loin 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 loin (120 g) has 156 calories. That works out to 130 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 3.6 g of fat and 0 g of fiber. Its 22.2 mg of B3 covers 139% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna loin Nutrition Facts
Selected: 1 piece (medium) · 120 g
156
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
3.6g
· 5% 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 78% · Fat 22%
Tuna loin nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 156 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 loin?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 156 kcal |
| 1 slice (thin) | 60 g | 78 kcal |
| 1 piece (small) | 80 g | 104 kcal |
| 100 g | 100 g | 130 kcal |
| 1 slice (thick) | 100 g | 130 kcal |
| 1 serving (medium) | 150 g | 195 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 loin
How do you cook tuna loin?
Tuna loin cooks well with a quick sear in a very hot pan or on a grill. Pat it dry first and turn it only as needed; a pink centre is common, while cooking it through can make the lean fish dry.
Can you eat tuna loin raw?
Yes, tuna loin can be eaten raw only when it is sold as suitable for raw consumption and has been kept properly chilled. Ordinary fresh fish is not automatically safe raw; people who are pregnant should avoid raw tuna.
Is tuna loin the same as tuna steak?
Not exactly: tuna loin is the long muscle cut, while a tuna steak is usually a cross-cut portion taken from that loin. A shop may use the terms loosely, so ask how the piece has been cut if thickness matters for your recipe.
How can you tell if tuna loin is fresh?
Fresh tuna loin should smell clean and mild, feel firm, and look moist rather than sticky. A strong sour or ammonia-like smell is a warning sign. Its colour can vary naturally by species and cut, so colour alone is not a reliable freshness test.
How do you keep tuna loin from drying out?
To keep tuna loin moist, sear it briefly over high heat instead of cooking it slowly for a long time. Patting the surface dry helps it brown, and taking it off the heat before it is overcooked matters because the lean flesh dries quickly.
Can you freeze tuna loin?
Yes, tuna loin can be frozen if wrapped tightly to limit air exposure. Thaw it in the refrigerator and cook it soon after thawing; do not refreeze it once it has thawed.
What is the safest way to thaw tuna loin?
Thaw tuna loin in a covered container in the refrigerator so it stays cold as it softens. Avoid leaving it on the counter, where the outside can warm while the centre is still frozen.
How long does tuna loin last in the fridge?
Keep raw tuna loin covered in the coldest part of the refrigerator and cook it as soon as possible. If you will not use it promptly, freeze it rather than relying on a longer fridge stay; store cooked leftovers separately from raw fish.
Is tuna loin the same as ahi tuna?
No. Tuna loin describes a cut, while ahi is a market name commonly used for yellowfin tuna and sometimes bigeye tuna. A loin can come from different tuna species, so the name alone does not identify which species you are buying.
Is tuna loin high in mercury?
Tuna can contain mercury, and the amount varies with the species and product. People who are pregnant or choosing fish for young children should follow local advice on tuna portions; ask a healthcare professional if you need guidance for your situation.
Tuna loin Vitamins & Minerals
Vitamins
B3
22.2mg · 139% DV
B12
2.64µg · 110% DV
B6
1.08mg · 64% DV
Vitamin D
6µg · 30% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
336mg · 48% DV
Iodine
36µg · 24% DV
Magnesium
60mg · 14% DV
Potassium ⭐
408mg · 12% DV
Sodium
60mg · 3% DV
Tuna loin Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna loin
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 loin?
Tuna loin is a thick, meaty cut taken from the back of the tuna, rather than a prepared dish or tinned fish. Its firm flesh holds together well during cooking, and the cut is naturally lean. Across the Mediterranean and elsewhere, it is often grilled or pan-seared; it also works in meals inspired by Japanese cooking, though raw preparations call for fish specifically handled for that purpose.
A quick cook keeps the centre moist and the flavour clean, while overcooking can make it dry. Serve it with vegetables, salad or grains, and add citrus or herbs for freshness. Tuna loin is a high-protein choice with relatively little fat: it provides 24 g of protein per 100 g. Use a light hand with oil for a leaner meal.
How Nutritious Is Tuna loin?
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 loin 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 loin Contain Allergens?
Contains these allergens:
Which Diets Is Tuna loin 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 loin Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.96g
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.