Proteins
Tuna (Yellowfin, Fresh) Nutrition Facts
Fresh yellowfin tuna is an exceptionally lean fish packed with protein and nutrients. It's one of the best natural sources of selenium and niacin, with impressive levels of B vitamins.
Nutrition Facts
Per 100g serving
Calories109
% Daily Value*
Total Fat
0.5g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.1g
Cholesterol
45mg15%
Sodium
45mg2%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
24.0g48%
Vitamin A
65mcg7%
Vitamin C
-0%
Vitamin D
1.8mcg9%
Vitamin E
0.9mg6%
Vitamin K
-0%
Vitamin B6
0.9mg55%
Vitamin B12
2.1mcg88%
Folate
2mcg1%
Calcium
4mg0%
Iron
0.8mg4%
Potassium
444mg9%
Magnesium
50mg12%
Zinc
0.6mg5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Highest selenium content among common foods
- ✓Exceptional niacin for cholesterol
- ✓Lean protein with minimal fat
- ✓Rich in B vitamins for energy
- ✓Contains omega-3 fatty acids
Best For
Seared tuna steaksSushi-grade preparationsAthletic performanceHeart healthWeight loss
Storage
Refrigerate and consume within 1 day for sushi-grade. Cook within 2 days otherwise.
Serving Sizes
1 steak (154g)168 cal
3 oz cooked (85g)93 cal
100g109 cal
Frequently Asked Questions
Is tuna high in mercury?
Fresh tuna has moderate mercury levels. Limit to 2-3 servings per week. Skipjack (canned light) tuna has lower mercury than yellowfin or albacore.
What's sushi-grade tuna?
Sushi-grade means the fish was flash-frozen to kill parasites, making it safe for raw consumption. Ask your fishmonger about sourcing.
Canned vs fresh tuna nutrition?
Both are nutritious. Fresh tuna has slightly more omega-3s. Canned tuna in water is convenient and budget-friendly.
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