How much protein in a tuna steak?

How much protein in a tuna steak?


Tuna steak is a popular choice among seafood enthusiasts due to its delicious taste and numerous health benefits. One of the key factors that make tuna steak a nutritious option is its high protein content. In this article, we will explore the amount of protein found in a tuna steak and its significance in a balanced diet.

Protein Content in Tuna Steak

Tuna steak is a rich source of protein, making it an excellent choice for individuals looking to increase their protein intake. On average, a 3.5-ounce (100-gram) serving of cooked tuna steak contains approximately 25 grams of protein. This protein content can vary slightly depending on the type of tuna and the cooking method used.

It is important to note that the protein content mentioned above refers to cooked tuna steak. Raw or uncooked tuna may have a slightly different protein content due to the cooking process, which can cause some protein loss. However, the difference is minimal, and the protein content remains substantial.

Importance of Protein in the Diet

Protein is an essential macronutrient that plays a crucial role in various bodily functions. It is responsible for building and repairing tissues, producing enzymes and hormones, and supporting a healthy immune system. Including an adequate amount of protein in your diet is essential for overall health and well-being.

Consuming protein-rich foods like tuna steak can help promote muscle growth and repair, making it an ideal choice for athletes and individuals involved in regular physical activity. Protein also aids in weight management by increasing satiety and reducing cravings, which can contribute to a balanced diet and healthy weight loss.

Other Nutritional Benefits of Tuna Steak

In addition to its high protein content, tuna steak offers several other nutritional benefits. It is a good source of omega-3 fatty acids, which are known for their heart-healthy properties. These fatty acids help reduce inflammation, lower blood pressure, and improve overall cardiovascular health.

Tuna steak also provides essential vitamins and minerals, including vitamin D, vitamin B12, selenium, and potassium. These nutrients play vital roles in maintaining bone health, supporting brain function, boosting energy levels, and regulating blood pressure.


Tuna steak is a protein-packed seafood option that offers numerous health benefits. With approximately 25 grams of protein per 3.5-ounce serving, it can be a valuable addition to a balanced diet. The high protein content, combined with its omega-3 fatty acids and other essential nutrients, makes tuna steak a nutritious choice for individuals looking to maintain or improve their overall health.


1. Mayo Clinic:
2. National Institutes of Health:
3. FoodData Central: