Know what’s on your plate
Yellowfin tuna
Calories & nutrition facts
fresh, raw
Nutrition facts
Per 100 g% DV- Calories 109 kcal —
- Protein 24 g 49%
- Carbohydrate 0 g 0%
- Fat 0.5 g 1%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 45 mg 2%
- Cholesterol 39 mg 13%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18 µg 2%
- Vitamin C 0 mg 0%
- Vitamin D 1.7 µg 9%
- Vitamin E 0.24 mg 2%
- Vitamin K 0.1 µg 0%
- Thiamin (B1) 0.12 mg 10%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 18.5 mg 115%
- Pantothenic acid (B5) 0.28 mg 6%
- Vitamin B6 0.93 mg 55%
- Folate (B9) 2 µg 1%
- Vitamin B12 2.1 µg 87%
- Choline 65 mg 12%
Minerals
- Calcium 4 mg 0%
- Iron 0.77 mg 4%
- Magnesium 35 mg 8%
- Phosphorus 278 mg 22%
- Potassium 441 mg 9%
- Zinc 0.37 mg 3%
- Copper 0.04 mg 4%
- Manganese 0.01 mg 0%
- Selenium 90.6 µg 165%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 109 | 24 g | 0 g | 0.5 g |
| 1 × oz, boneless | 28.4 g | 31 | 6.9 g | 0 g | 0.1 g |
| 1 × cubic inch, boneless | 16 g | 17 | 3.9 g | 0 g | 0.1 g |
| 1 × oz | 85 g | 93 | 21 g | 0 g | 0.4 g |
| 2 × oz, boneless | 56.7 g | 62 | 14 g | 0 g | 0.3 g |
| ½ × oz, boneless | 14.2 g | 15 | 3.5 g | 0 g | 0.1 g |
| 3 × oz, boneless | 85.1 g | 93 | 21 g | 0 g | 0.4 g |
| 4 × oz, boneless | 113.4 g | 124 | 28 g | 0 g | 0.6 g |
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Questions about Yellowfin tuna
How do you cook yellowfin tuna without drying it out?
Pat it dry, oil it lightly and sear a steak in a very hot pan for about 1–2 minutes per side, depending on thickness. Take it off while the centre is still pink for a moist result; cook it through if you prefer.
Can you eat yellowfin tuna raw?
It is served raw in dishes such as sashimi and poke, but use fish sold specifically for raw eating and keep it chilled. Freezing under controlled conditions can reduce parasite risk, but it does not remove all food-safety risks.
How should you store fresh yellowfin tuna?
Keep it in the coldest part of the fridge and use it within a day or two of buying. For longer storage, wrap it airtight and freeze it; thaw it in the fridge rather than on the worktop.
What goes well with yellowfin tuna?
Its firm, mild flesh works well with soy, ginger, sesame and lime in poke, or with olives, capers, tomato and herbs in a salad. For a quick meal, serve seared tuna with rice and crisp vegetables.
Can you use yellowfin tuna instead of tinned tuna?
Yes, but cooked yellowfin is firmer and less salty than most tinned tuna. Flake it into a sandwich or pasta salad after cooking, and season the dish to replace the salt and savoury flavour usually supplied by the tin.
How much protein is in yellowfin tuna?
A 100 g portion provides 24 g of protein. A palm-sized cooked steak is a practical serving; its weight changes as it cooks.
Does yellowfin tuna contain much mercury?
Yellowfin tuna can contain more mercury than smaller fish, so vary the fish you eat rather than relying on tuna for every meal. Pregnant people and young children should follow the fish-consumption advice that applies where they live.
Source: USDA FoodData Central 175159 · per 100 g · carbohydrate per EU label, fibre excluded
