How much protein is in tuna steak per 100g?

For most tuna steaks, 100g contains about 23 to 30g of protein. In USDA food data, raw yellowfin tuna is commonly around the mid-20s in grams of protein per 100g, while cooked yellowfin tuna can be close to 29g per 100g because cooking removes water and concentrates the nutrients.

That means tuna steak is often comparable to lean chicken breast in protein density. If you are logging food for muscle gain, fat loss, or simply hitting a daily protein target, tuna steak is an efficient choice because a normal restaurant or home portion can deliver a large amount of protein without a lot of calories.

Why tuna steak protein per 100g can change

The biggest reason the number changes is cooking method. Grilling, searing, or pan-cooking tuna removes moisture, so 100g cooked may contain more protein than 100g raw, even though the total protein in the whole steak has not increased.

Species matters too. Yellowfin, albacore, and bluefin do not have identical nutrient profiles. Fat content can also vary, and more fat usually means slightly less protein per 100g by weight. Added marinades, oil, butter, or breading can change the final nutrition profile as well.

Nutrition benefits beyond protein

Tuna steak is not just a protein source. It also provides important nutrients such as vitamin B12, selenium, and, depending on the species, omega-3 fats. These nutrients support energy metabolism, antioxidant defenses, and heart health as part of an overall balanced diet.

If you are choosing tuna often, pay attention to mercury guidance. The FDA and EPA advise choosing lower-mercury seafood options more often and varying your seafood choices over time. Tuna can fit well in a healthy eating pattern, but variety matters.

How to use tuna steak protein in meal planning

A practical serving of tuna steak is often 100 to 150g cooked, which can give you roughly 29 to 45g of protein depending on the cut and preparation. That makes it useful for post-workout meals, high-protein lunches, or dinners where you want a lean main dish.

If you track meals by photo, look at the cooked portion size and any added oils or sauces, since those affect calories much more than the tuna itself. For exercise tracking, tools like Fitnit can also help with rep counting and form analysis when you are building a muscle-focused routine around higher-protein meals.

Tips

• Use cooked weight when possible, because raw and cooked tuna have different protein per 100g values.
• Check the species if you want more accurate tracking; yellowfin, albacore, and bluefin can differ.
• Count oils, butter, and sauces separately, since they can add calories without much protein.
• Aim for tuna steak as part of a varied seafood rotation, not your only fish source.
• If you are meal prepping, portion tuna into 100g servings so logging is easier.