How many calories are in 250g of tuna steak?

November 23, 2025 •

3 min read

According to nutrition data, a 250g portion of raw yellowfin tuna contains approximately 270 calories. This article provides a comprehensive guide to understanding exactly how many calories are in 250g of tuna steak, considering various cooking methods and the importance of healthy preparation.

Quick Summary

This guide explores the calorie count of a 250g tuna steak, detailing how preparation methods like searing or grilling can impact the final nutritional values. It also compares different tuna species and provides tips for incorporating this lean protein into a balanced diet.

Key Points

Baseline Calories: A raw 250g yellowfin tuna steak contains approximately 270 calories.
Cooking Method Matters: Preparation greatly affects the final calorie count; frying adds significantly more calories than grilling or baking.
High Protein Source: A 250g steak provides around 50 grams of lean, high-quality protein, which is excellent for muscle building and satiety.
Low Fat and Carb Content: Tuna steak is naturally very low in fat and contains virtually no carbohydrates.
Nutrient-Rich: In addition to protein, tuna is a good source of vitamins like B12, and minerals such as selenium and niacin.
Healthy Cooking is Key: To keep calories low, use minimal fat when cooking and rely on herbs, spices, and lemon for flavor.
Know Your Tuna: Different species, such as yellowfin and bluefin, have slight variations in calorie and fat content.

Understanding the Calories in a Tuna Steak

While a 250g tuna steak is celebrated for its low calorie count and high protein content, the final number of calories you consume depends heavily on how it is prepared. A raw steak will have a different energy value than one that is cooked with added oils or sauces. The type of tuna, such as yellowfin or albacore, also plays a minor role due to varying fat contents.

Raw vs. Cooked Calories

A raw 250g tuna steak, specifically yellowfin, contains a baseline of approximately 270 calories. This is a very lean profile, making it a favorite among those monitoring their caloric intake. When cooking, however, additional ingredients and methods can significantly alter this number.

For example, pan-searing with a generous amount of olive oil will add extra calories from fat. A simple grilling process, with minimal oil, will keep the calorie count much closer to its raw state. For the most accurate measure, it's essential to account for all ingredients used in the cooking process.

Factors Affecting Your Tuna Steak's Calories

Several factors contribute to the final calorie count of your meal. Knowing these can help you make informed choices.

Preparation Method: The way you cook your tuna is the biggest variable. Frying in oil will add the most calories, while steaming or baking will add the fewest.
Added Ingredients: Sauces, marinades, glazes, and extra oil for cooking or serving all contribute to the final tally.
Tuna Species: While all tuna species are lean, yellowfin tends to be slightly leaner than bluefin. For a 100g portion, raw yellowfin has around 109 kcal, while raw bluefin has 144 kcal. This difference is minor but worth noting.
Serving Size: A standardized 250g is a good reference, but the actual size of a steak can vary. Always confirm the weight of your specific cut.

Comparing Different Cooking Methods

To illustrate the impact of cooking, here is a comparison table for a 250g yellowfin tuna steak, assuming no external ingredients are added besides what is minimally necessary for the technique.


Cooking Method	Approximate Calories (250g serving)	Description
Raw	270 kcal	The baseline energy content before any heat or oil is applied.
Grilled/Baked	~280-300 kcal	Minimal fat added, relying on natural juices. Calorie increase is negligible.
Pan-Seared	~350-450+ kcal	Uses oil, butter, or other fats to create a crust. The amount of added fat directly impacts the calorie count.
Deep-Fried	~500+ kcal	Immersed in hot oil, significantly increasing both fat and calories.

Nutritional Breakdown of a 250g Tuna Steak

Beyond just calories, a 250g tuna steak offers an impressive nutritional profile, especially as a source of lean protein. For a 250g raw tuna steak, the breakdown looks approximately like this:

Protein: ~50 grams, crucial for muscle repair and satiety.
Fat: Extremely low, especially in yellowfin and albacore. Most of the fat comes from heart-healthy Omega-3 fatty acids.
Carbohydrates: Typically 0 grams.
Vitamins & Minerals: A good source of B vitamins, selenium, and potassium.

Healthy Preparation Tips for Tuna Steak

To keep your meal as healthy as possible while still enjoying a delicious flavor, consider these preparation tips:

Use healthy oils sparingly. Opt for a light brushing of olive oil or coconut oil rather than a large amount for pan-searing.
Grill or bake instead. These methods require less oil and often yield a fantastic result, especially with a good marinade.
Focus on herbs and spices. Utilize garlic powder, onion powder, black pepper, and herbs like dill or parsley to add flavor without adding calories.
Choose light, low-calorie sauces. Instead of heavy, cream-based sauces, opt for a squeeze of lemon juice or a light vinaigrette.

Conclusion

In summary, a 250g portion of raw tuna steak is a lean and healthy protein source with approximately 270 calories. The final calorie count is primarily determined by the cooking method and any added ingredients. To maintain its lean profile, it is best to opt for simple cooking techniques like grilling or baking, and use fats and sauces sparingly. This approach ensures you benefit from tuna's high protein and nutrient content without unnecessary calories, making it an excellent choice for a balanced diet.

This article is for informational purposes only. For personalized dietary advice, consult a registered dietitian.

Outbound link: Ahi Tuna - ReciPal

Frequently Asked Questions

Cooking a tuna steak itself does not add calories, but the oils, butter, or marinades used during cooking do. Grilling or baking with minimal fat will keep the calorie count low, while frying can increase it significantly.

Bluefin tuna is generally higher in calories than yellowfin because it contains more fat. For example, 100g of raw bluefin contains about 144 kcal, while 100g of raw yellowfin has around 109 kcal.

To reduce calories, opt for cooking methods that require less added fat, such as grilling, baking, or steaming. Use non-stick spray instead of oil, and flavor with herbs, spices, and lemon juice rather than rich sauces.

Yes, a tuna steak is an excellent choice for weight loss. It is a very lean source of protein and low in calories, which helps increase satiety and reduce overall caloric intake.

A 250g portion of tuna steak contains an impressive amount of protein, typically around 50 grams. This makes it a great option for supporting muscle growth and repair.

No, a pure tuna steak contains virtually no carbohydrates. The calories come almost entirely from protein and a very small amount of fat.

Fresh tuna steak and canned tuna can have similar calorie counts per 100g, but this depends on how the canned tuna is preserved. Tuna canned in oil will be higher in calories than tuna canned in water.