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Tuna Steak (Frozen) Calories
High 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 Steak (Frozen) (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 36 g of protein, 1.5 g of fat and 0 g of fiber. Its 27.8 mg of B3 covers 173% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna Steak (Frozen) Nutrition Facts
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
0g
· 0% DV
Protein
36g
· 72% DV
Fat
1.5g
· 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 91% · Fat 9%
Tuna Steak (Frozen) nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36 g | 72% |
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 (Frozen)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 165 kcal |
| 1 piece (extra small) | 75 g | 83 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 serving (large) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 piece (extra large) | 250 g | 275 kcal |
| 1 pack (jumbo) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Tuna Steak (Frozen)
Can you cook frozen tuna steak without thawing it?
Yes, you can cook frozen tuna steak without thawing, but it may cook unevenly, with the outside done before the center warms through. For more even results, thaw it in the refrigerator first and follow the package directions.
How do you thaw frozen tuna steak safely?
Thaw frozen tuna steak in the refrigerator, preferably in a leakproof container or on a plate to catch drips. Avoid leaving it on the counter; cook it soon after it has thawed.
How do you cook frozen tuna steak in a pan?
Thaw the frozen tuna steak, pat it dry, then cook it in a hot pan with a little oil. Use the steak’s thickness to judge cooking time, since overcooking quickly makes tuna dry.
Is frozen tuna steak safe to eat rare or raw?
Not automatically. Freezing does not mean every tuna steak is intended for raw or rare eating, so only serve it that way if the seller specifically confirms it is suitable. Otherwise, cook it thoroughly to reduce food-safety risks.
How long does thawed tuna steak last in the fridge?
Keep thawed tuna steak refrigerated and cook it as soon as practical. Do not leave raw fish at room temperature; discard it if it develops an unpleasant smell or a sticky surface, and do not taste it to check.
Can you refreeze tuna steak after thawing it?
Yes, tuna steak thawed in the refrigerator can be refrozen if it has stayed cold, though its texture may suffer. Do not refreeze fish that has been left at room temperature; cooking it before freezing is another option.
What is a good marinade for frozen tuna steak?
Thaw the frozen tuna steak first, then briefly marinate it with olive oil, lemon, garlic, and herbs or pepper. Long exposure to acidic ingredients can alter the texture, so keep the marinade time short and pat the steak dry before cooking.
How is frozen tuna steak different from canned tuna?
Frozen tuna steak is a whole-muscle cut that you thaw and cook, while canned tuna is already cooked and packed for convenience. Steak has a firmer, more defined texture and works as a main dish rather than a ready-to-use flaked ingredient.
Does tuna steak contain mercury, and how often can you eat it?
Yes, tuna can contain mercury, and levels vary by species. How often to eat it depends on the type and the person; people who are pregnant, breastfeeding, or choosing fish for children should follow local fish-consumption guidance.
What should you serve with frozen tuna steak?
Serve cooked frozen tuna steak with vegetables, a grain, or a fresh salad to make a balanced meal. Bright flavours such as lemon, herbs, and a light soy or citrus dressing complement tuna without overwhelming its taste.
Tuna Steak (Frozen) Vitamins & Minerals
Vitamins
B3
27.75mg · 173% DV
B12
3.3µg · 138% DV
B6
1.35mg · 79% DV
Vitamin D
7.5µg · 38% DV
Minerals
Selenium
54µg · 98% DV
Phosphorus
420mg · 60% DV
Iodine
75µg · 50% DV
Magnesium
75mg · 18% DV
Potassium ⭐
480mg · 14% DV
Sodium
68mg · 3% DV
Tuna Steak (Frozen) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Steak (Frozen)
To burn the 165 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 Tuna Steak (Frozen)?
Tuna steak (frozen) is a thick-cut piece of tuna, sold frozen to preserve it until you’re ready to cook. Its firm flesh has a savoury, clean taste. Once thawed, it cooks quickly in a hot pan or on the grill; avoid leaving it on the heat too long if you prefer a moist centre.
It works well as a main course with salad, grilled vegetables or grains, and lemon or olive oil makes a simple finishing touch. With 24 g of protein and 1 g of fat per 100 g, it is a lean, protein-rich choice. Pair it with plenty of vegetables for a lighter, balanced plate.
How Nutritious Is Tuna Steak (Frozen)?
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 (Frozen) 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 (Frozen) Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Steak (Frozen) 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 (Frozen) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.9g
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.