Food guide

Yellowfin Tuna

Cooked yellowfin steak, very high in protein and relatively low in fat compared with oily fish.

SeafoodProtein-Rich

Yellowfin Tuna, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of yellowfin tuna, cooked for fair comparison. Typical serving: 100 g cooked — 130 kcal per 100 g serving.

Nutrition information for Yellowfin Tuna
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	130 kcal	130 kcal	100 kcal
Protein	29.2 g	29.2 g	22.5 g
Carbohydrate	0 g	0 g	0 g
Fat	0.6 g	0.6 g	0.5 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of yellowfin tuna, with a typical serving and FDA Daily Value for adults.

Micronutrients for Yellowfin Tuna
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	22 µg	22 µg	2%
Vitamin C	0 mg	0 mg	0%
Vitamin D	2.1 µg	2.1 µg	11%
Vitamin E	0.29 mg	0.29 mg	2%
Vitamin K	0.1 µg	0.1 µg	<1%
Thiamin	0.13 mg	0.13 mg	11%
Riboflavin	0.14 mg	0.14 mg	11%
Niacin	22.1 mg	22.1 mg	138%
Vitamin B6	1 mg	1 mg	59%
Folate	2 µg	2 µg	<1%
Vitamin B12	2.4 µg	2.4 µg	100%
Pantothenic acid	0.33 mg	0.33 mg	7%
Choline	77.6 mg	77.6 mg	14%
Minerals
Calcium	4 mg	4 mg	<1%
Iron	0.92 mg	0.92 mg	5%
Magnesium	42 mg	42 mg	10%
Phosphorus	333 mg	333 mg	27%
Potassium	527 mg	527 mg	11%
Sodium	54 mg	54 mg	2%
Zinc	0.45 mg	0.45 mg	4%
Selenium	108 µg	108 µg	196%
Copper	0.043 mg	0.043 mg	5%
Manganese	0.013 mg	0.013 mg	<1%

Source: USDA FoodData Central — Fish, tuna, yellowfin, fresh, cooked, dry heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat yellowfin tuna?

A concentrated protein food for the calories it costs.
Cooked yellowfin steak, very high in protein and relatively low in fat compared with oily fish.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Soy sauce, Ginger, Sesame.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.