Tuna Steak: Calories, Nutrition Facts, and Health Benefits (2026)

Tuna steak offers 111 calories and 24.6 g of protein per 3 oz cooked serving. It contains no carbohydrates, fiber, or sugar, making it a very lean protein choice. Additionally, it provides 92 mcg of selenium and 2.04 mcg of vitamin B12.

This page provides a comprehensive overview of the nutritional profile of tuna steak, specifically yellowfin, per serving size. It includes details on calories, protein content, and health benefits associated with this seafood option.

Tuna Steak Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutritional components of tuna steak per 3 oz cooked serving and per 100 g.

Values are for 3 oz cooked yellowfin (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	111	130	6%
Protein	24.6 g	29.0 g	49%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	0.5 g	0.6 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	377 mg	444 mg	8%
Selenium	92 mcg	108 mcg	167%
Vitamin B12	2.04 mcg	2.40 mcg	85%

About 0% of tuna steak calories come from carbohydrates, 96% from protein and 4% from fat.

Tuna Steak by Health Goal

The by-goal ratings section evaluates how tuna steak aligns with various dietary objectives, such as weight loss and muscle gain.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (24.6 g in 111), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Excellent	Lean protein and, in oily fish, omega-3 fats that support heart health
Muscle gain	Excellent	High-quality complete protein at 24.6 g per serving

Tuna Steak and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Tuna Steak contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Tuna Steak Compares to Other Protein Foods

In the comparison table, tuna steak is analyzed alongside other protein sources to highlight its nutritional advantages.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Tuna Steak	130	29.0	0.6	0.2
Salmon	206	22.0	12.0	2.5
Canned Tuna	116	26.0	0.8	0.2
Cod	105	23.0	0.9	0.2

Tuna Steak Myths, Checked

Tuna steak and canned tuna are the same , Misleading. Fresh tuna steak is leaner and higher in protein per ounce, with no added sodium.

All tuna is high in mercury , Misleading. Larger species like bluefin are higher; skipjack and light tuna are lower.

How to Track Tuna Steak

With tuna steak, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log tuna steak accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of tuna steak?

A 3 oz serving of tuna steak contains 111 calories, making it a low-calorie protein option.

Is tuna steak good for weight loss?

Tuna steak is beneficial for weight loss due to its high protein content of 24.6 g and low fat, helping to promote satiety without excessive calories.

Can people with diabetes eat tuna steak?

People with diabetes can safely consume tuna steak, as it has 0 g of carbohydrates and does not raise blood sugar levels.

How much protein is in tuna steak?

Tuna steak is rich in protein, providing 24.6 g per 3 oz serving, which supports muscle maintenance and growth.

Is tuna steak high in sugar?

Tuna steak is not high in sugar, containing 0 g of sugar per serving, making it suitable for low-sugar diets.

Is tuna steak healthy?

Tuna steak is considered healthy due to its high protein content, low fat, and essential nutrients like selenium and vitamin B12.

Key Takeaways

• Tuna steak has 111 calories per 3 oz cooked serving.
• It contains 24.6 g of protein, making it an excellent protein source.
• There are 0 g of carbohydrates, fiber, and sugar in tuna steak.
• Tuna steak provides 92 mcg of selenium per serving.
• It has 2.04 mcg of vitamin B12, supporting energy metabolism.
• Tuna steak is very lean, with only 0.5 g of fat per serving.