How Many Calories in a Tuna Steak? Nutrition Facts & Macros
One tuna steak (170 g) has 221 calories
Protein 49.6g · Carbs 0g · Fat 1g
Fresh yellowfin tuna steak is one of the leanest fish you can eat — 29.15 g of protein with only 0.59 g of fat and zero carbs per 100 g. At 130 kcal per 100 g, it delivers an exceptional protein-to-calorie ratio. One grilled tuna steak (170 g) provides about 221 kcal and nearly 50 g of protein. Tuna steak is also an outstanding source of vitamin B6 (1.04 mg per 100 g = 52% DV), which supports energy metabolism and immune function. Popular grilled or seared rare, it is a restaurant favourite worldwide. Here is everything you need to know about tuna steak calories and macros, based on USDA data. Cooked yellowfin tuna is approximately 69% water by weight.
544 kJ · per 100g · Water: 68.97 g
Calorie Calculator: Tuna Steak (Fresh, Grilled)
170 g Tuna Steak (Fresh, Grilled) contains 221 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tuna steak (170 g) | 221 kcal | 49.6g | 0g | 1g |
| ½ steak (85 g) | 111 kcal | 24.8g | 0g | 0.5g |
| 100 grams | 130 kcal | 29.2g | 0g | 0.6g |
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Tuna Steak (Fresh, Grilled) — Nutrition Facts
| Tuna Steak (Fresh, Grilled) | per 100g |
|---|---|
| Calories | 130 kcal |
| Protein | 29.15 g |
| Fat | 0.59 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 54 mg |
| Potassium | 527 mg |
| Magnesium | 42 mg |
| Phosphorus | 333 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 1.04 mg |
| Folate | 2 mcg |
| Manganese | 0.013 mg |
| Water | 68.97 g |
Source: USDA FoodData Central (FDC ID: 172006) · Data verified April 2026
Variations
Grilled / seared (default)
130 kcal, 29.15 g protein, 0.59 g fat per 100 g. Grilled or seared fresh yellowfin tuna steak. The default preparation — cooked with dry heat, no added oil. One of the highest protein-to-calorie ratios of any fish. Outstanding vitamin B6 (1.04 mg = 52% DV).
Raw / sashimi-grade
~109 kcal, ~24.4 g protein, ~0.49 g fat per 100 g. Raw sashimi-grade yellowfin tuna. Lower in calories and protein than cooked because raw fish retains more water. Popular in sushi, sashimi, poke bowls, and tartare. Must be sushi-grade (flash-frozen) to be safe to eat raw. Slightly less bioavailable protein than cooked.
Bluefin tuna steak
~144 kcal, ~23.3 g protein, ~4.9 g fat per 100 g (estimate). Bluefin tuna is fattier than yellowfin, with more marbling and a richer, buttery taste prized in high-end sushi restaurants. Higher in omega-3 fatty acids. Significantly more expensive and less sustainable. Higher mercury risk due to larger body size and longer lifespan. Limit consumption to 1 to 2 servings per week.
Dietary Perspectives
For Weight Loss
Tuna steak is an elite food for weight loss. At 130 kcal per 100 g with 29.15 g of protein and virtually zero fat (0.59 g), it has one of the best protein-to-calorie ratios of any food. One steak (170 g) delivers 49.6 g of protein for just 221 calories. Protein is the most satiating macronutrient, and tuna steak is one of the most protein-dense foods you can eat. Zero carbs makes it compatible with any low-carb or calorie-restricted diet. Grill or sear without added oil for the leanest preparation. Mercury note: limit to 2 to 3 servings per week.
For Athletic Performance
Tuna steak is an outstanding protein source for athletes — 29.15 g of protein at just 130 kcal per 100 g. One steak (170 g) provides 49.6 g of protein, covering most adults' post-workout needs in a single serving. Exceptional vitamin B6 (1.04 mg = 52% DV) supports energy metabolism during training. High potassium (527 mg per 100 g) helps with electrolyte balance. The very low fat content (0.59 g) makes it ideal for cutting phases where protein needs are high but calorie budget is tight. Mercury note: limit to 2 to 3 servings per week.
For Keto
Tuna steak is perfect for keto — zero carbs, making it one of the most keto-compatible proteins. However, it is extremely lean with only 0.59 g of fat per 100 g, so you need to add fats to balance your keto macros. Serve with avocado, olive oil, or butter. One tuna steak (170 g) with 2 tablespoons of olive oil gives approximately 221 + 248 = 469 kcal, 49.6 g protein, 28 g fat, and 0 g carbs — a solid keto macro profile. The high protein content (29.15 g per 100 g) means tuna steak is very protein-heavy for keto, so consider your daily protein target when planning meals. Mercury note: limit to 2 to 3 servings per week.
Frequently Asked Questions
How many calories are in a tuna steak?
One grilled tuna steak (170 g) has approximately 221 calories. Per 100 g, fresh cooked yellowfin tuna has 130 calories. Almost all calories come from protein — there are zero carbs and only 0.59 g of fat per 100 g. This makes tuna steak one of the leanest protein sources available, with one of the best protein-to-calorie ratios of any food.
How much protein is in a tuna steak?
One tuna steak (170 g) provides about 49.6 g of protein. Per 100 g, fresh cooked yellowfin tuna has 29.15 g of protein — more than canned tuna (25.51 g per 100 g) and significantly more than salmon (19.84 g per 100 g). One steak alone covers most adults' daily protein needs for a single meal.
Is fresh tuna steak healthy?
Fresh tuna steak is extremely healthy. It is high in protein (29.15 g per 100 g), very low in fat (0.59 g), and zero carbs. It is an outstanding source of vitamin B6 (1.04 mg = 52% DV), potassium (527 mg), and phosphorus (333 mg). Tuna also provides omega-3 fatty acids. The main concern is mercury — larger tuna species accumulate more mercury, so limit consumption to 2 to 3 servings per week.
Tuna steak vs canned tuna — what is the difference?
Fresh tuna steak (cooked): 130 kcal, 29.15 g protein, 0.59 g fat per 100 g. Canned tuna in water (drained): 116 kcal, 25.51 g protein, 0.82 g fat per 100 g. Fresh tuna steak has more protein per 100 g and a slightly higher calorie count. The texture and flavour are completely different — steak is meaty and can be seared rare, while canned is flaked and ready to eat. Fresh tuna has more omega-3s but also higher mercury levels (yellowfin vs skipjack). Canned is cheaper and more convenient.
Is tuna steak good for weight loss?
Tuna steak is one of the best foods for weight loss. At 130 kcal per 100 g with 29.15 g of protein and only 0.59 g of fat, one steak (170 g) delivers nearly 50 g of protein for just 221 calories. Protein is the most satiating macronutrient, and tuna steak has one of the highest protein densities of any food. Grill or sear without added oil for the leanest preparation. Zero carbs makes it compatible with any low-carb diet.
Is tuna steak keto-friendly?
Tuna steak has zero carbs, making it perfectly keto-compatible. However, it is extremely lean (0.59 g fat per 100 g), so on keto you need to add fats to balance your macros. Serve with avocado, olive oil, or butter. One tuna steak (170 g) with 2 tablespoons of olive oil gives approximately 221 + 248 = 469 kcal, 49.6 g protein, 28 g fat, and 0 g carbs — a solid keto macro profile.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Tuna Steak (Fresh, Grilled) | 130 | 29.15g | 0g | 0.59g |
| Canned Tuna (in Water) | 116 | 25.51g | 0g | 0.82g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Tilapia (Cooked) | 128 | 26.15g | 0g | 2.65g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
per 100g
Per 100 g, grilled tuna steak has 130 kcal with 29.15 g protein — more protein per 100 g than canned tuna (25.51 g at 116 kcal), salmon (19.84 g at 142 kcal), or chicken breast (30.54 g at 165 kcal). Tuna steak has virtually no fat (0.59 g) compared to salmon (6.34 g).
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