🐟 Protein in Tuna Steak Calculator
Enter your tuna steak weight to get exact protein and full nutrition facts instantly
| Tuna Type | Protein (per 100g) | Calories (per 100g) | Fat (per 100g) | State |
|---|---|---|---|---|
| Yellowfin (Ahi) | 29.9g | 130 kcal | 1.0g | Raw |
| Yellowfin (Ahi) | 31.8g | 139 kcal | 1.2g | Cooked |
| Bluefin | 23.3g | 144 kcal | 4.9g | Raw |
| Bluefin | 29.5g | 184 kcal | 6.3g | Cooked |
| Albacore (White) | 23.0g | 117 kcal | 2.5g | Raw |
| Albacore (White) | 26.7g | 159 kcal | 5.6g | Cooked |
| Skipjack | 22.0g | 103 kcal | 1.0g | Raw |
| Serving Description | Weight (oz) | Weight (g) | Protein (Yellowfin Raw) | Calories |
|---|---|---|---|---|
| Small restaurant steak | 3 oz | 85g | 25.4g | 110 kcal |
| Standard single serving | 4 oz | 113g | 33.8g | 147 kcal |
| Medium steak | 6 oz | 170g | 50.8g | 221 kcal |
| Large restaurant steak | 8 oz | 227g | 67.9g | 295 kcal |
| High-protein meal | 10 oz | 284g | 84.9g | 369 kcal |
| XL / athlete serving | 12 oz | 340g | 101.7g | 442 kcal |
| Ounces (oz) | Grams (g) | Pounds (lb) |
|---|---|---|
| 1 oz | 28.35g | 0.063 lb |
| 3 oz | 85g | 0.188 lb |
| 4 oz | 113g | 0.25 lb |
| 6 oz | 170g | 0.375 lb |
| 8 oz | 227g | 0.5 lb |
| 10 oz | 284g | 0.625 lb |
| 12 oz | 340g | 0.75 lb |
| 16 oz | 454g | 1.0 lb |
Tuna Steak is a meaty and delicious fish that works well raw and cooked. The ahi tuna, known also as yellowfin or bigeye tuna, forms a gentle and thin fish that one commonly uses for sushi or poke bowls. At the grocery store one sells it as thick steaks not as slim fillets like many other fish.
When one marinates fresh tuna before cooking, its nice meaty texture becomes even more tasty.
How to Cook Tuna Steak
Cooking of Tuna Steak happens quickly and easily. Burn them on high heat for very short time is the best way, around 30 to 60 seconds each side in a very warm pan or on a grill. For this a cast iron pan works perfectly.
Thikc slim steaks allow more control during the cooking. When only slim pieces are available, burn only around 30 seconds each. The tuna cooks much more quickly than beef steak, and it can become dry and chewy if cooked too much.
One should only sear fresh Tuna Steak on both sides, then remove it before the centre also cooks.
Go for the medium-rare result. A recipe for whole seared Tuna Steak can last only six minutes to reach perfect medium-rare result. Lay the steaks to rest on a cutting board to release extra heat, because the main target stays the internal rareness.
Unlike beef steaks, that need resting time, the tuna differs… If it too long rests, it can keep cooking.
Marinades make a big change. An easy mix from soy sauce, ginger, garlic, sesame oil and molasses creates a weeknight dinner that feels fancy. Another option is to use oil, honey, garlic, cumin and parsley.
Even so any marinade should be limited, at most 15 to 30 minutes. The acid in marinades starts too scatter the tuna past the wanted softening after more than two hours. It is good to taste the marinade before putting it on the fish.
If it tastes good on its own, it probably will taste good also on the tuna.
For a simpler way, simply salt and pepper and burn. Coating the steaks with sesame seeds before cooking adds nice texture. Rubbing with neutral oil like grapeseed oil, then dusting with coriander and black pepper also works well.
Mayo forms a base that can give a rich coating for cheaper types like yellowfin.
Tuna Steak surprisingly goes well with salads, rice, cooked vegetables, mashed potatoes or garlic edamame. They are quite fancy and tasty for a special event. Fresh tuna is very different from canned tuna, the canning process changes it a lot, removing fats and oils.
The tuna meat has one of thelowest risks for parasites and works well to eat raw. A typical portion is around 170 to 225 grams per person.
