Calories in tuna steak (yellowfin, raw)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of tuna steak (yellowfin, raw) contains 109 kcal, with 24.4 g of protein, 0 g of carbohydrate and 0.5 g of fat.
A typical serving — 1 steak, about 150 g — is roughly 164 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 steak (150 g) |
|---|---|---|
| Calories | 109 kcal | 164 kcal |
| Protein | 24.4 g | 36.6 g |
| Carbohydrates | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 0.5 g | 0.7 g |
| Saturated fat | 0.2 g | 0.3 g |
| Cholesterol | 39 mg | 59 mg |
| Sodium | 45 mg | 68 mg |
| Potassium | 441 mg | 662 mg |
| Calcium | 4 mg | 6 mg |
| Iron | 0.8 mg | 1.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 74 g | 111 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 steak | 150 g | 164 | 36.6 g | 0 g | 0.7 g |
Photograph it instead of looking it up
Wellix identifies tuna steak on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 27 | 6.1 g | 0 g | 0.1 g |
| 50 g | 55 | 12.2 g | 0 g | 0.2 g |
| 100 g | 109 | 24.4 g | 0 g | 0.5 g |
| 150 g | 164 | 36.6 g | 0 g | 0.7 g |
| 200 g | 218 | 48.8 g | 0 g | 1 g |
| 250 g | 273 | 61 g | 0 g | 1.2 g |
| 300 g | 327 | 73.2 g | 0 g | 1.5 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For tuna steak (yellowfin, raw) the split is:
- Protein: 24.4 g × 4 = 98 kcal — 96% of calories
- Carbohydrates: 0 g × 4 = 0 kcal — 0% of calories
- Fat: 0.5 g × 9 = 4 kcal — 4% of calories
- Most of the energy in tuna steak (yellowfin, raw) comes from protein (96% of calories).
- With 24.4 g of protein per 100 g it counts as a high-protein food.
- That is 22.4 g of protein per 100 kcal — a useful number when protein is your target.
- For 200 kcal you can eat about 185 g.
What actually changes the number
Fresh yellowfin tuna is 109 kcal and 24 g protein per 100 g — as lean as chicken breast, and the reason a tuna steak is the lightest thing on most grill menus. Sesame crusts and oil-based marinades are where the extra comes from.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of tuna steak as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of tuna steak?
100 g of tuna steak (yellowfin, raw) contains 109 kcal (24.4 g protein, 0 g carbohydrate, 0.5 g fat), according to USDA reference data.
How many calories are in a serving of tuna steak?
A typical serving of tuna steak — 1 steak, about 150 g — has roughly 164 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in tuna steak?
Tuna steak (yellowfin, raw): 24.4 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of tuna steak equals 200 kcal?
At 109 kcal per 100 g, about 185 g of tuna steak equals 200 kcal.
Can I track tuna steak by taking a photo?
Yes. A photo calorie app like Wellix identifies tuna steak on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 175159: "Fish, tuna, fresh, yellowfin, raw". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies tuna steak on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
