How many calories are in 8 oz grilled tuna steak?

December 4, 2025 •

3 min read

According to nutritional data, a single 8 oz serving of a fresh yellowfin tuna steak, when raw, contains approximately 247 calories. However, the calorie count can change once the tuna is grilled, depending on the preparation method, with some estimates for a cooked steak suggesting around 250 calories. This slight variation highlights the importance of understanding how cooking affects the final nutritional profile of your meal.

Quick Summary

An 8 oz grilled tuna steak typically contains around 250 calories, with exact figures varying based on cooking method and added ingredients. This high-protein, low-fat meal is rich in essential nutrients like vitamin B12 and omega-3s. A nutritional breakdown of yellowfin and ahi varieties is provided, along with healthy cooking tips and comparisons to other fish.

Key Points

Calorie Count: An 8 oz grilled yellowfin tuna steak contains approximately 250 calories with a light preparation.
High in Protein: A single 8 oz serving of tuna provides over 50 grams of lean protein.
Low in Fat: Yellowfin tuna is very low in fat, with most fat content coming from heart-healthy omega-3s.
Rich in Nutrients: Tuna is an excellent source of essential vitamins and minerals, including B12, selenium, and niacin.
Preparation Matters: The final calorie count is affected by added oils or heavy sauces, so opt for light grilling with fresh marinades.
Tuna Varieties Differ: Fattier tuna species like bluefin contain more calories per ounce than leaner varieties like yellowfin.

Calorie Breakdown for an 8 oz Grilled Tuna Steak

While the raw nutritional value of tuna provides a baseline, the final calorie count for an 8 oz grilled tuna steak is slightly different due to the cooking process and any added oils or marinades. On average, you can expect an 8 oz grilled tuna steak to contain approximately 250 to 265 calories, assuming a standard, light preparation. This minimal caloric impact is one reason tuna is a popular choice for health-conscious diners.

Macronutrient Profile

Beyond the total calorie count, the macronutrient breakdown reveals why tuna is so beneficial. A typical 8 oz grilled tuna steak is an excellent source of lean protein with very low fat content, particularly in varieties like yellowfin.

Protein: Providing a substantial amount of protein, an 8 oz portion offers over 50 grams, supporting muscle repair and growth and promoting satiety.
Fat: The fat content is remarkably low, often less than 5 grams for a yellowfin steak, and includes heart-healthy omega-3 fatty acids. The total fat will increase if additional oils are used during grilling.
Carbohydrates: Tuna contains virtually no carbohydrates, making it a perfect fit for low-carb and ketogenic diets.

Key Nutrients and Health Benefits

Grilled tuna is not just a high-protein option; it's also packed with essential vitamins and minerals that contribute to overall health. Some of the notable nutrients include:

Vitamin B12: Critical for nerve function and the formation of red blood cells, a single serving of tuna can provide a significant portion of your daily vitamin B12 needs.
Selenium: A powerful antioxidant, selenium plays a role in immune function and thyroid health.
Niacin (Vitamin B3): Important for converting food into energy, tuna is a rich source of niacin.
Potassium: This mineral is vital for regulating blood pressure and fluid balance.

Yellowfin vs. Bluefin vs. Ahi: Caloric Differences

The calorie count can vary slightly depending on the species of tuna. Yellowfin and Ahi are often used interchangeably, though Ahi technically refers to yellowfin or bigeye tuna. Bluefin tuna is fattier and therefore higher in calories.

Yellowfin/Ahi: Known for its lean, mild flavor, a raw 8 oz yellowfin steak has about 247 calories. A light grilling preparation keeps this value low.
Bluefin: With a richer, more pronounced flavor and higher fat content, an 8 oz raw bluefin steak has a higher calorie count, around 327 calories.

Comparison Table: Grilled Tuna vs. Other Fish (per 8 oz serving)

To put the nutritional value of grilled tuna into perspective, here's how it stacks up against other commonly grilled fish. All values are approximate and can vary based on preparation.


Fish Type (8 oz)	Approx. Calories	Protein (g)	Fat (g)
Grilled Tuna (Yellowfin)	250	55	1
Grilled Halibut	265	45	6
Grilled Salmon	470	46	30
Grilled Cod	185	41	2

Tips for Healthy Grilling

To keep your grilled tuna steak as healthy as possible, minimize added fats and focus on flavor from fresh herbs and spices. Here are some simple, healthy techniques:

Use minimal oil: Instead of coating the entire steak in oil, lightly brush the grill grates or the steak with a small amount of heart-healthy olive or sesame oil.
Utilize marinades: A marinade made with citrus, ginger, garlic, and low-sodium soy sauce adds significant flavor without adding many calories.
Don't overcook: Tuna overcooks quickly and can become dry. For a lean cut like yellowfin, sear for just a few minutes on each side to keep it moist and tender, preserving its natural flavor.
Pair with vegetables: Serve your grilled tuna steak with a side of mixed greens, roasted vegetables, or a corn puree to create a complete and nutritious meal.

Conclusion

An 8 oz grilled tuna steak is an exceptionally healthy meal choice, offering a low-calorie, high-protein option that is packed with essential nutrients like omega-3 fatty acids and vitamin B12. While the exact calorie count can vary slightly based on the type of tuna and cooking preparation, a standard grilled yellowfin steak falls reliably around the 250-calorie mark. By using minimal oil and flavorful marinades, you can enjoy all the health benefits of this delicious fish without adding unnecessary calories.

For more information on the nutritional aspects of different fish and seafood, consult the USDA FoodData Central database.

Frequently Asked Questions

An 8 oz grilled tuna steak is comparable in calories to canned tuna, though canned tuna can vary depending on whether it is packed in oil or water. Canned light tuna in water is very low in calories, but grilled tuna is fresher and generally has more nutrients.

A healthy marinade made from ingredients like soy sauce, ginger, garlic, and a small amount of sesame oil will add minimal calories. Heavy marinades with sugary bases or large amounts of oil will increase the total calories significantly.

Yes, it is. The high protein content promotes satiety, keeping you feeling full for longer. The low fat and calorie count makes it an excellent addition to a weight management plan.

The term 'ahi' is a Hawaiian name commonly used for both yellowfin tuna and bigeye tuna. While they are similar, yellowfin tends to be slightly leaner and lighter in color than bigeye.

Fresh tuna should have a deep red or purplish color and a firm, moist texture. Avoid tuna that looks dull, brown, or dry, as this indicates it is not fresh.

Tuna is often best cooked to a medium-rare or rare doneness to keep it moist and tender. Overcooking can lead to a dry, less flavorful texture, and in some cases, may require more oil to compensate, which increases the calorie count.

Excellent low-calorie side dishes include a pineapple and cabbage slaw, steamed green beans with lemon, or a simple bed of arugula and spinach.