How much protein in tuna steak?

How much protein in tuna steak?


Tuna steak is a popular seafood dish enjoyed by many around the world. It is not only delicious but also known for its high protein content. In this article, we will explore the question of how much protein is in tuna steak and discuss its nutritional value.

Protein Content in Tuna Steak

Tuna steak is an excellent source of protein, making it a favorite among fitness enthusiasts and those looking to maintain a healthy diet. On average, a 3-ounce serving of cooked tuna steak contains approximately 22 grams of protein. This amount can vary slightly depending on the specific type of tuna and the method of preparation.

Types of Tuna and Protein Content

There are several different types of tuna, each with its own protein content. The most commonly consumed types of tuna include yellowfin, albacore, and skipjack. Yellowfin tuna is known to have the highest protein content among these varieties, with approximately 25 grams of protein per 3-ounce serving. Albacore tuna follows closely behind with around 22 grams of protein, while skipjack tuna contains slightly less protein, averaging around 20 grams per serving.

Nutritional Value of Tuna Steak

In addition to its protein content, tuna steak offers various other essential nutrients. It is a rich source of omega-3 fatty acids, which are beneficial for heart health and brain function. Tuna steak also provides vitamins such as vitamin D, vitamin B12, and niacin, as well as minerals like selenium and potassium.

Furthermore, tuna steak is a low-calorie food, making it an excellent choice for those watching their weight. A 3-ounce serving of cooked tuna steak contains approximately 120 calories, making it a lean and nutritious option.

Health Benefits of Protein

Protein plays a crucial role in the body, serving as the building blocks for tissues, muscles, and organs. It is essential for the growth, repair, and maintenance of these structures. Consuming an adequate amount of protein is especially important for individuals who engage in regular physical activity or strength training, as it helps to support muscle growth and recovery.

Protein also helps to promote satiety, making you feel fuller for longer and reducing cravings. This can be beneficial for weight management and controlling calorie intake.


Tuna steak is a protein-rich food that offers numerous health benefits. With an average of 22 grams of protein per 3-ounce serving, it is an excellent choice for individuals looking to increase their protein intake. Additionally, tuna steak provides essential nutrients and is low in calories, making it a nutritious option for a balanced diet.


– Mayo Clinic:
– U.S. Department of Agriculture:
– National Institutes of Health: