Know what’s on your plate
Yellowfin tuna
Calories & nutrition facts
fresh, cooked, dry heat
Nutrition facts
Per 100 g% DV- Calories 130 kcal —
- Protein 29 g 58%
- Carbohydrate 0 g 0%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 54 mg 2%
- Cholesterol 47 mg 16%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 22 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 2 µg 10%
- Vitamin E 0.29 mg 2%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.13 mg 11%
- Riboflavin (B2) 0.14 mg 11%
- Niacin (B3) 22.1 mg 138%
- Pantothenic acid (B5) 0.33 mg 7%
- Vitamin B6 1 mg 61%
- Folate (B9) 2 µg 1%
- Vitamin B12 2.4 µg 98%
- Choline 77.6 mg 14%
Minerals
- Calcium 4 mg 0%
- Iron 0.92 mg 5%
- Magnesium 42 mg 10%
- Phosphorus 333 mg 27%
- Potassium 527 mg 11%
- Zinc 0.45 mg 4%
- Copper 0.04 mg 5%
- Manganese 0.01 mg 1%
- Selenium 108 µg 197%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 130 | 29 g | 0 g | 0.6 g |
| 1 × oz | 85 g | 111 | 25 g | 0 g | 0.5 g |
| 2 × oz | 170 g | 221 | 50 g | 0 g | 1 g |
| ½ × oz | 42.5 g | 55 | 12 g | 0 g | 0.3 g |
| 3 × oz | 255 g | 332 | 74 g | 0 g | 1.5 g |
| 4 × oz | 340 g | 442 | 99 g | 0 g | 2 g |
Similar foods
Questions about Yellowfin tuna
How do you cook yellowfin tuna steaks without drying them out?
Pat the steaks dry, brush with a little oil and sear in a very hot pan for about 2–3 minutes per side for a pink centre. For fully cooked fish, cook until opaque and easily flaked; thicker steaks need longer.
Can you eat yellowfin tuna raw in sushi or poke?
Only use fish sold specifically for raw eating, keep it chilled and prepare it with clean hands and utensils. Ordinary fresh tuna is not automatically safe to eat raw.
How long does yellowfin tuna keep in the fridge?
Keep fresh tuna covered in the coldest part of the fridge and use it within 1–2 days. Refrigerate cooked tuna within 2 hours and eat it within 3–4 days.
What dishes can you make with yellowfin tuna?
Seared tuna works well in poke bowls, salads and rice bowls; you can also grill steaks or serve them with lemon, ginger, soy sauce or a sharp salsa. Avoid lengthy cooking, which can make the lean flesh dry.
What can you use instead of yellowfin tuna in a recipe?
For seared steaks or poke, fresh bluefin tuna is a close substitute, though it is richer: it has 6.28 g fat per 100 g, compared with 0.6 g in yellowfin tuna. Skipjack tuna works better in cooked dishes or salads, especially when the recipe calls for smaller flakes.
Is yellowfin tuna a good source of selenium and niacin?
Yes. Yellowfin tuna is high in selenium and niacin; a typical 85 g portion provides 92 µg of selenium and 18.8 mg of niacin.
How much yellowfin tuna is a typical portion?
A typical portion is about 85 g, roughly the size of a small palm. That portion provides 25 g of protein and 111 kcal.
Source: USDA FoodData Central 172006 · per 100 g · carbohydrate per EU label, fibre excluded
