How many calories are in 3 oz of seared tuna? A nutritional breakdown

November 23, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked yellowfin tuna contains approximately 111 calories. This detailed guide goes beyond the basic number, helping you understand precisely how many calories are in 3 oz of seared tuna, along with its rich nutritional benefits for a healthy diet.

Quick Summary

A 3-ounce serving of seared yellowfin tuna typically contains about 111 calories, offering a lean and protein-rich food option. The final calorie count is influenced by the type of tuna and cooking method, including any oil used in the searing process.

Key Points

Low Calorie: A 3 oz portion of seared yellowfin tuna contains approximately 111 calories, making it a very lean protein choice.
High Protein: This serving size provides about 25 grams of high-quality protein with minimal fat.
Omega-3 Rich: Tuna is a good source of omega-3 fatty acids, which support heart health and reduce inflammation.
Nutrient Dense: It offers essential nutrients like B vitamins (B6, B12, niacin) and minerals such as selenium and phosphorus.
Preparation Matters: The total calorie count is heavily influenced by added oil or marinades during the searing process.
Excellent for Diets: Seared tuna is an ideal choice for weight management due to its high protein content and low-calorie count.
Moderate Mercury: Be mindful of mercury levels, especially with larger tuna species; moderation is key for frequent consumption.

Understanding the Calorie Count of Seared Tuna

When you're counting calories, it's helpful to know the exact nutritional value of your food. The number of calories in a 3 oz portion of seared tuna can vary slightly depending on the specific type of tuna (like yellowfin or ahi) and the method of preparation, particularly the amount and type of oil used during searing. As a general benchmark, a 3 oz portion of plain seared yellowfin tuna contains around 111 calories. This makes it an exceptionally lean and nutrient-dense protein source.

Nutritional Composition of Seared Yellowfin Tuna

Beyond just the calorie count, seared tuna offers an impressive nutritional profile. A 3 oz serving of cooked yellowfin tuna typically contains:

Protein: Approximately 25 grams
Fat: Around 1 gram
Carbohydrates: 0 grams
Vitamins: Significant amounts of B vitamins, including B6, B12, and niacin
Minerals: Good sources of selenium, phosphorus, and potassium

The Impact of Cooking Method on Calories

While the tuna itself is low in calories, the cooking process can add a significant amount. For instance, using just one tablespoon of olive oil, which contains about 120 calories, can more than double the total calories for your 3 oz serving. Similarly, adding a sugary glaze or marinade can also increase the caloric content. This is why many chefs recommend searing in a very hot pan with minimal oil for the leanest result.

Comparison Table: Seared Tuna vs. Other Proteins (3 oz serving)

To put the nutritional value into perspective, here is a comparison of a 3 oz serving of seared yellowfin tuna with other common protein sources.


Nutrient	Seared Yellowfin Tuna	Cooked Chicken Breast	Cooked Sirloin Steak
Calories	~111	~140	~180-200 (estimate)
Protein	25g	27g	~25g (estimate)
Fat	1g	3g	~10g (estimate)
Omega-3s	Present	Minimal	Minimal

Health Benefits Beyond Calories

Choosing seared tuna is not just about a low-calorie, high-protein meal; it's about adding a wealth of nutrients to your diet. The health benefits are numerous:

Heart Health: The omega-3 fatty acids, specifically DHA and EPA, found in tuna help reduce inflammation and lower the risk of cardiovascular diseases.
Weight Management: As a lean source of high-quality protein, tuna promotes satiety, helping you feel full for longer and supporting weight loss goals.
Brain Function: The omega-3s are vital for brain health and cognitive function, which may help protect against age-related mental decline.
Vision Support: Research suggests that the omega-3s in tuna can also contribute to better eye health.
Immune System Support: Rich in selenium and vitamin D, tuna provides key nutrients that help bolster the immune system.

Potential Concerns and Moderation

While highly beneficial, tuna does contain mercury, which can accumulate in fish over time. Larger species like bluefin tuna tend to have higher levels than smaller yellowfin or ahi. For this reason, regulatory bodies recommend moderate consumption, especially for sensitive groups like pregnant women. It is also recommended to choose sustainable sources where possible to help protect ocean ecosystems. For more detailed information on tuna and your health, you can consult reliable sources like WebMD. WebMD: Health Benefits of Tuna

Conclusion: A Smart Dietary Choice

When considering how many calories are in 3 oz of seared tuna, the answer—around 111 calories for a simple yellowfin preparation—reveals it as an excellent choice for a lean, high-protein meal. By being mindful of the oil and marinades used in the searing process, you can easily keep this delicious and healthy fish a staple in your diet. Its wealth of protein, heart-healthy omega-3s, and essential vitamins and minerals make it a powerful ally for anyone looking to improve their nutritional intake and overall well-being.

Frequently Asked Questions

A 3 oz serving of cooked yellowfin tuna, seared with minimal oil, contains approximately 111 calories.

Searing itself does not add many calories, but the oils or marinades used in the process can significantly increase the total caloric intake. Use high-heat, low-oil methods for a leaner meal.

Yes, seared tuna is excellent for weight loss. It is low in calories and high in protein, which promotes a feeling of fullness and helps reduce overall calorie consumption.

A standard 3 oz portion of seared yellowfin tuna provides about 25 grams of protein.

The calorie difference is negligible, assuming no high-calorie oil or glaze is used for searing. A 3 oz serving of raw yellowfin tuna is around 109 calories, while seared is about 111 calories.

The calorie count is very similar. Yellowfin and ahi are often used interchangeably, and a 3 oz portion typically falls in the 110-120 calorie range.

Plain seared tuna is not inherently high in sodium. However, sodium levels can increase significantly with salty marinades, sauces, or certain seasonings used during preparation.

In addition to being a rich source of lean protein, seared tuna contains beneficial omega-3 fatty acids, as well as vitamins B6, B12, and niacin, and minerals like selenium and phosphorus.