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Baked tuna steak Calories
High protein, omega-3, low fat, baked
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked tuna steak (150 g) has 198 calories. That works out to 132 calories per 100 g. It contains 0 g of carbs, 42 g of protein, 3.9 g of fat and 0 g of fiber. Its 105 µg of Selenium covers 191% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked tuna steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
198
KCAL / 150G
Carbs
0g
· 0% DV
Protein
42g
· 84% DV
Fat
3.9g
· 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 83% · Fat 17%
Baked tuna steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 42 g | 84% |
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 Baked tuna steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 198 kcal |
| 1 slice (thin) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (small) | 100 g | 132 kcal |
| 1 serving (small) | 120 g | 158 kcal |
| 1 slice (thick) | 120 g | 158 kcal |
| 1 serving (large) | 180 g | 238 kcal |
| 1 piece (large) | 200 g | 264 kcal |
| 1 piece (extra large) | 250 g | 330 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Baked tuna steak
How do you bake tuna steak in the oven?
To bake tuna steak, pat it dry, brush it lightly with oil, season it, and place it in a preheated oven. Use a hot oven and start checking early, since tuna steak can go from tender to dry quickly.
What temperature should baked tuna steak reach?
For the standard food-safety recommendation, baked tuna steak should reach 63°C (145°F) at its thickest point. A lower temperature leaves the center rarer, but raw or undercooked fish carries a higher foodborne-illness risk.
Can you eat baked tuna steak rare?
Yes, tuna steak is often served rare or medium, with a seared outside and pink center. That preparation is not risk-free, so use fish intended for raw or rare service and avoid undercooked tuna if you are pregnant or immunocompromised.
Should you cover tuna steak when baking it?
Usually, no: baking tuna steak uncovered helps the surface cook without trapping steam. If the top is browning too quickly, loosely cover it with foil for the remaining cooking time, then check the center so it does not overcook.
How do you keep baked tuna steak from drying out?
Keep baked tuna steak moist by choosing evenly thick pieces, lightly oiling the surface, and removing them as soon as they reach your preferred doneness. Rest the steaks briefly before serving; prolonged baking is the most common cause of dryness.
Can you bake tuna steak straight from frozen?
Yes, you can bake tuna steak from frozen, but it may cook unevenly and take longer than thawed fish. For a more consistent result, thaw it overnight in the refrigerator, pat it dry, and cook it promptly.
Is baked tuna steak the same as canned tuna?
No, baked tuna steak is a thick cut of fresh or frozen tuna cooked as a piece, while canned tuna is cooked and packed for storage. Their texture and uses differ: steak is served as a main dish, while canned tuna is usually flaked.
What sauce goes well with baked tuna steak?
Lemon-herb dressing, salsa verde, or a light soy-ginger sauce pairs well with baked tuna steak. Add a modest amount after cooking so the sauce complements rather than overwhelms the fish’s savory flavor.
Which type of tuna is best for baked tuna steak?
Yellowfin and bigeye are commonly sold as tuna steaks and hold together well when baked; albacore is another option with a milder taste. Choose a thick, fresh-smelling piece with firm flesh, and consider how the species was sourced.
How long does baked tuna steak keep in the refrigerator?
Baked tuna steak keeps for about 3–4 days in a refrigerator set at 4°C (40°F) or colder when stored promptly in a covered container. Discard it if it sat at room temperature for more than two hours.
Baked tuna steak Vitamins & Minerals
Vitamins
B3
27.75mg · 173% DV
B12
3.3µg · 138% DV
B6
1.35mg · 79% DV
Vitamin D
9µg · 45% DV
Minerals
Selenium
105µg · 191% DV
Phosphorus
405mg · 58% DV
Iodine
45µg · 30% DV
Magnesium
75mg · 18% DV
Potassium ⭐
510mg · 15% DV
Sodium
75mg · 3% DV
Baked tuna steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked tuna steak
To burn the 198 calories in 1 piece (medium) (150 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 Baked tuna steak?
Baked tuna steak is a thick cut of tuna cooked in the oven, rather than a dish tied to one particular cuisine. It has a firm, meaty texture and a clean, savoury flavour; baking keeps preparation simple, though taking it out before it dries helps preserve its tenderness. It is often seasoned with lemon, olive oil, herbs or spices and served with vegetables, salad, potatoes or grains. Across English-speaking kitchens, it works for a quick weeknight meal as well as a Mediterranean-style plate. It is high in protein and low in fat. Pair it with vegetables and use oil sparingly for a lighter meal.
How Nutritious Is Baked 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 Baked 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 Baked tuna steak Contain Allergens?
Contains these allergens:
Which Diets Is Baked 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
Baked tuna steak Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.2g
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.