Tuna, fresh, steamed or poached
✓
Small Fillet170 g
✓
Medium Fillet227 g
✓
Large Fillet340 g
✓
Steak227 g
✓
Cup, Cooked, Flaked136 g
✓
Oz, Boneless, Raw (yield After Cooking)23 g
✓
Oz, Boneless, Cooked28 g
✓
Oz, With Bone, Raw (yield After Cooking, Bone Removed)15 g
✓
Oz, With Bone, Cooked (yield After Bone Removed)19 g
✓
Cubic Inch, With Bone, Cooked11 g
✓
Cubic Inch, Boneless, Cooked17 g

Calories in 1 medium fillet (227 g)
311 calories, 12.6 from fat
 
Carbs
0 g
 
Proteins
69.6 g
 
Fat
1.4 g
 
Sat. Fat
0.5 g

KEY FACTS

(learn about health benefits or risks)
  • Tuna, fresh, steamed or poached has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.05 cal/oz).
  • Rich in vitamins and minerals (46%/cal) - a good source of Selenium (stimulates the creation of antioxidants), Vitamin B6 (reduces the risk of heart attack), Vitamin B12 (helps you to get a good night's sleep), Phosphorus (a vital part of the body growth process), Potassium (instrumental for the metabolic processing of various nutrients) and Magnesium (essential for proper hydration).
  • Tuna, fresh, steamed or poached contains a moderate amount of risky components that may include saturated fat, cholesterol and sodium (0.01%/oz).
  • Good source of proteins (61% of DV/100g)! This item has no fiber content (0% of DV/100g).
Calories Nutrition Risky Content
Medium
Density
(1.4 cal/g)
High
Density
(46 %/cal)
Medium
Density
(0.3 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
139%
Protein
0%
Carbs
0%
Fiber
2%
Fat
3%
Saturated Fat
37%
Cholesterol
35%
Sodium
0%
Added Sugar

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VITAMINS

(% of daily value based on 2000 calories per day)

Great source of Vitamin B6

Helps prevent formation of kidney stones; Helps cure depression.

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Stimulates the creation of antioxidants; Important for the stimulation of antibodies.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Tuna, fresh, steamed or poached

Serving Size: medium fillet (227g)

* Amount Per Serving
Calories 311 cal
Calories from Fat 12.6 cal
% Daily Value
Total Fat 1.4 g 2.2%
Saturated Fat 0.5 g 2.5%
Cholesterol 111.2 mg 37.1%
Sodium 846.7 mg 35.3%
Total Carbohydrate 0 g 0%
Dietary Fiber 0 g 0%
Sugars (Added) 0 g 0%
Protein 69.6 g 139.3%
 
Vitamins
Vitamin A 136.2 IU 2.7%
Vitamin B6 2.1 mg 106.6%
Vitamin B12 5 mcg 84%
Vitamin C 0 mg 0%
Vitamin D 4.8 mcg 1.2%
Vitamin E 0 mg 0%
Vitamin K 0.2 mcg 0.3%
 
Minerals
Calcium (Ca) 11.4 mg 2.3%
Copper (Cu) 0.1 mg 5.2%
Iron (Fe) 2.2 mg 12.2%
Magnesium (Mg) 90.8 mg 22.7%
Manganese (Mn) 0 mg 0%
Potassium (K) 1069.2 mg 30.5%
Phosphorus (P) 715.1 mg 71.5%
Selenium (Se) 258.6 mcg 369.4%
Zinc (Zn) 1.1 mg 7.1%