How many calories are in a 6 oz tuna steak?

December 9, 2025 •

3 min read

An average 6 oz yellowfin tuna steak contains approximately 180 to 190 calories, making it a highly nutritious and lean protein source. The exact number of calories in a 6 oz tuna steak can vary based on the specific type of tuna and how it is prepared, but it remains a low-calorie option for those mindful of their diet.

Quick Summary

A 6 oz tuna steak is a low-calorie, high-protein seafood option. The calorie count depends on the tuna species and cooking method, with minimal added fat being key. This high-protein, nutrient-dense fish is rich in omega-3 fatty acids and beneficial vitamins and minerals.

Key Points

Calorie Count: A 6 oz yellowfin or ahi tuna steak typically contains 180-190 calories when prepared with minimal added fat.
Cooking Method Matters: The preparation method heavily influences the total calorie count; pan-frying with oil will add significantly more calories than grilling or searing.
Species Variation: Bluefin tuna, being fattier, will have more calories per 6 oz serving than leaner Yellowfin or Ahi varieties.
Rich in Protein: Tuna steak is an excellent source of high-quality protein, with a 6 oz serving providing over 40 grams.
Nutrient Dense: Beyond calories, tuna is packed with essential nutrients like omega-3 fatty acids, Vitamin B12, Vitamin D, and Selenium.
Versatile and Healthy: Tuna steak is a versatile and healthy option for a variety of meals, fitting well into low-carb or Mediterranean-style diets.

Caloric Breakdown by Tuna Species

Not all tuna steaks are created equal, and the calorie count can differ slightly depending on the species. Yellowfin and Ahi tuna are among the most popular choices for steaks, and their nutritional profiles are quite similar. However, Bluefin tuna, known for its richer, fattier flavor, has a slightly higher calorie count due to its greater fat content. Knowing the type of tuna you're eating can help in more accurate calorie counting.

Yellowfin Tuna (Ahi)

Yellowfin is a very lean fish, which contributes to its low-calorie status. A 6 oz (approximately 170g) serving typically provides around 180-190 calories. It is also packed with over 40 grams of protein, making it an excellent food for muscle building and satiety. Most of its calories come from protein, with a very minimal amount of fat, especially saturated fat.

Bluefin Tuna

Bluefin tuna is generally fattier than Yellowfin, which is why it's a prized delicacy for sushi and sashimi. A 6 oz serving of raw Bluefin tuna can contain approximately 245 calories. The higher fat content, rich in heart-healthy omega-3 fatty acids, is the primary reason for the increased calorie total.

Canned Tuna

While not a steak, it's useful for comparison. A 6 oz portion of canned light tuna in water contains approximately 146 calories, with a macronutrient profile that is 90% protein. Canned tuna in oil, however, will have a much higher calorie count due to the added oil.

Impact of Cooking Methods on Calories

The way you prepare your tuna steak has a significant impact on its final calorie count. The addition of cooking oils, marinades, and sauces can add a substantial number of extra calories.

Raw or Seared

Eating tuna steak raw, like in sushi or sashimi, provides the purest calorie count. When searing, using little to no oil is key to keeping the calories low. A quick sear in a non-stick pan with a spritz of cooking spray or a teaspoon of healthy oil like olive oil will maintain the lean profile. For instance, some seared ahi tuna recipes can have higher calorie counts depending on the fat added during preparation.

Grilling and Baking

Grilling or baking a tuna steak is another fantastic low-calorie option. These methods require minimal added fat, allowing the natural flavors of the fish to shine. By using simple seasonings like lemon, garlic, and herbs, you can prepare a delicious and healthy meal without adding unnecessary calories.

Frying

Frying a tuna steak, especially in a pan with a significant amount of oil, will increase the calorie count substantially. The fish will absorb the fat from the oil, adding hundreds of calories to the meal, not to mention saturated fats. This preparation method is best avoided if you are trying to keep the dish as lean as possible.

Comparison Table: Calorie Count by Tuna Type and Preparation


Tuna Type	Preparation Method	Approximate 6 oz Calorie Count	Notes
Yellowfin (Ahi)	Raw / Seared (minimal oil)	180-190	Very lean, high protein
Bluefin	Raw	~245	Higher fat content than Yellowfin
Yellowfin	Pan-fried (with oil)	250-350+	Calories increase depending on oil amount
Light Canned Tuna	Drained in water	~146	Lower calorie and fat than steak
Light Canned Tuna	Packed in oil	~200-250+	Oil adds significant calories

Beyond Calories: Nutritional Benefits of Tuna Steak

Beyond its low-calorie, high-protein profile, a 6 oz tuna steak is a powerhouse of nutrients. It is an excellent source of omega-3 fatty acids, which are vital for heart health, reducing inflammation, and supporting brain function. Additionally, tuna is rich in essential vitamins and minerals, including:

Vitamin B12: Crucial for nerve function and producing red blood cells.
Vitamin D: Important for bone health and immune system function.
Selenium: A powerful antioxidant that protects cells from damage.
Niacin (B3): Supports metabolism and helps convert food into energy.
Potassium: An important electrolyte that helps regulate blood pressure.

Conclusion: A Nutritious and Lean Option

In summary, the calorie count for a 6 oz tuna steak is relatively low, especially for Yellowfin and Ahi varieties, making it an excellent choice for a healthy diet. A simple, lean preparation method like grilling or searing with minimal oil will provide the most nutritional benefits without excess calories. While Bluefin tuna is higher in calories due to its fat content, it remains a healthy option rich in omega-3s. Ultimately, a 6 oz tuna steak is a delicious and versatile way to incorporate high-quality protein and essential nutrients into your meals.

Here is a fantastic recipe for a simple and healthy grilled tuna steak with lemon and herbs.

Frequently Asked Questions

Yes, tuna steak is an excellent food for weight loss. It is high in protein and low in calories, which helps you feel full and satisfied while keeping your overall calorie intake down.

A 6 oz tuna steak, particularly a lean variety like Yellowfin or Ahi, contains approximately 40 to 42 grams of high-quality protein.

There is no significant difference in the intrinsic calories between raw and cooked tuna steak. The calorie count changes based on what you add during cooking, like oil or marinades.

No, tuna steak contains virtually no carbohydrates. It is a pure source of protein and fat, making it a great option for low-carb and ketogenic diets.

A 6 oz portion of canned light tuna in water typically has fewer calories than a fresh tuna steak. However, canned tuna in oil can have a similar or higher calorie count.

The healthiest ways to cook a tuna steak are grilling, baking, or searing with minimal oil. These methods require very little added fat, preserving the low-calorie, healthy profile of the fish.

Both are healthy, but they have different nutritional profiles. Bluefin has more fat, including more omega-3s, but also higher calories. Yellowfin is leaner and lower in calories.