1 serving (100 grams) contains 130 calories, 29.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
309.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 119.0 mg | 39% | |
| Sodium | 119.0 mg | 5% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 69.0 g | 138% | |
| Vitamin D | 476.2 mcg | 2381% | |
| Calcium | 23.8 mg | 1% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 833.3 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tuna steak
Tuna steak is the cut of meat from the tuna fish, common in coastal cuisines worldwide, particularly in Japanese, Mediterranean, and Polynesian dishes. Known for its firm texture and rich, meaty flavor, tuna steak can be grilled, seared, or eaten raw (as in sashimi). Nutritionally dense, a 3-ounce serving of cooked tuna steak provides approximately 25 grams of protein, 130 calories, and negligible carbohydrates or sugars. It is an excellent source of omega-3 fatty acids, selenium, and vitamin B12 while also containing iron, potassium, and vitamin D. Its high protein and low fat make it a popular choice in balanced diets.
Health Benefits
- Promotes heart health due to its high omega-3 fatty acid content, which helps reduce triglycerides and may lower the risk of cardiovascular disease.
- Supports brain function and nerve health with vitamin B12, which plays a pivotal role in cognitive health and red blood cell production.
- Boosts immune defense through selenium, an essential mineral with antioxidant properties that help protect cells from damage.
Dietary Considerations
Selection and Storage
Store fresh tuna steaks in the coldest part of the refrigerator for up to 1-2 days, or freeze immediately for long-term storage. When preparing, cook to an internal temperature of 145°F, unless eaten raw, in which case ensure sourcing from a sushi-grade supplier.
Common Questions About Tuna steak Nutrition
Is tuna steak high in protein?
Yes, tuna steak is an excellent source of protein, with an average of 24-26 grams of protein per 3-ounce serving. This makes it an ideal choice for muscle building, post-workout meals, and overall protein intake.
Can I eat tuna steak on a keto diet?
Absolutely, tuna steak is a keto-friendly food as it's high in protein and contains virtually no carbohydrates. Pairing it with healthy fats like olive oil or avocado can make it a perfect meal for keto diets.
What are the health benefits and concerns of eating tuna steak?
Tuna steak is rich in vitamins such as B12, D, and minerals like selenium, which support energy production and immune health. However, it can contain mercury, so moderation is key, particularly for pregnant women and young children. Aim for 2-3 servings per week to balance benefits and risks.
What is the recommended serving size for tuna steak?
A typical serving size of tuna steak is 3-4 ounces, which provides ample protein and essential nutrients without overconsuming calories. For main meals, aim for 4-6 ounces if it's the primary protein source.
How does tuna steak compare to salmon steak in terms of nutrition?
Tuna steak is leaner, providing fewer calories and fat (about 120 calories and 1 gram of fat per 3-ounce serving) compared to salmon, which is richer in omega-3s and contains roughly 180 calories and 10 grams of fat per serving. Both are high in protein, but salmon offers higher heart-healthy fats.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Omega-3 Fatty Acids Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDescribes the health benefits of omega-3 fatty acids, a key nutrient in tuna, and its impact on heart and brain health.
- Seafood: Nutritional benefits and consumption recommendationsDietary Guidelines for Americans 2020-2025Highlights seafood like tuna as a nutrient-dense food, rich in protein and omega-3s, that aligns with dietary guidelines.
- Mercury Levels in Commercial Fish and Shellfish (1990-2012)U.S. Food and Drug Administration (FDA)Provides data on mercury levels in fish such as tuna, relevant for safety and health considerations.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
