A 6 oz portion of seared ahi tuna contains approximately:
- Calories: 228
- Total fat: 6g
- Saturated fat: 1g
- Cholesterol: 38mg
- Sodium: 52mg
- Total carbohydrate: 0g
- Protein: 40g
Nutritional Breakdown of Ahi Tuna
Ahi tuna, also known as yellowfin tuna, is a popular fish used in sushi and poke bowls. It has a rich, meaty texture and mild flavor. Ahi tuna is a lean source of protein and is low in calories and fat compared to many other protein foods.
A 6 oz portion of seared ahi tuna contains approximately:
- 228 calories
- 6g total fat
- 1g saturated fat
- 38mg cholesterol
- 52mg sodium
- 0g total carbohydrate
- 40g protein
This provides a significant amount of protein while being relatively low in calories and fat. The majority of fat in ahi tuna is heart-healthy unsaturated fat.
Calories
There are 228 calories in 6 oz of seared ahi tuna. The calories come mostly from protein with a small amount from fat. Here is the calorie breakdown:
- Protein: 160 calories
- Fat: 54 calories
- Carbs: 0 calories
Protein is the most abundant macronutrient in ahi tuna, accounting for 160 of the 228 calories per serving. Fat makes up the remaining 54 calories.
Fat
There are 6 grams of total fat in a 6 oz serving of seared ahi tuna. This includes:
- 1g saturated fat
- 3g polyunsaturated fat
- 1.5g monounsaturated fat
The majority of the fat is heart-healthy unsaturated fats like omega-3s. Ahi tuna is a rich source of omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
Protein
A 6 oz serving of seared ahi tuna packs 40 grams of protein.
Protein is essential for building and repairing muscle tissue, supporting immune function, and many other bodily processes. Consuming high quality sources of protein like tuna is important for health.
The 40g protein in a single 6 oz serving accounts for 80% of the Daily Value. This makes ahi tuna an excellent source of this important nutrient.
Comparing Ahi Tuna to Other Fish
Here’s how the calories and macros in 6 oz of ahi tuna compare to other popular types of fish:
| Fish | Calories | Fat (g) | Protein (g) |
|---|---|---|---|
| Ahi tuna | 228 | 6 | 40 |
| Salmon | 216 | 12 | 22 |
| Tilapia | 128 | 3 | 26 |
| Cod | 111 | 1 | 23 |
Ahi tuna is higher in protein and calories compared to whitefish like tilapia and cod. It has a similar calorie count to salmon, but slightly less total fat.
However, the fats in ahi tuna are predominantly heart-healthy unsaturated fats. Salmon contains more omega-3s overall due to its higher total fat content.
Health Benefits of Ahi Tuna
Here are some of the top health benefits associated with eating ahi tuna:
- High in protein – Excellent for building/repairing muscle, satisfying hunger, and stabilizing blood sugar levels.
- Rich in omega-3s – Provides anti-inflammatory fats that are good for heart and brain health.
- Contains selenium – An essential mineral that acts as an antioxidant.
- Good source of B vitamins – Important for converting food into energy.
- Low mercury risk – Considered a “low mercury fish” that is safer for frequent consumption.
Due to its stellar nutritional profile, eating ahi tuna as part of a healthy diet can help stabilize blood sugar, support heart health, reduce inflammation, and meet daily protein needs.
Weight Loss
Ahi tuna can be a healthy part of a weight loss diet. It provides a significant amount of highly satiating protein for relatively few calories. Replacing high-calorie meats with ahi tuna is an effective way to cut calories without sacrificing satisfaction.
Protein requires more energy for the body to break down than carbs or fat. Eating protein-rich foods like tuna helps increases thermogenesis, which burns extra calories during digestion.
Pair tuna with vegetables or leafy greens for a nutritious, low-carb meal that will keep you feeling full for several hours.
Heart Health
The omega-3 fatty acids in ahi tuna promote heart health in several ways. EPA and DHA have anti-inflammatory effects and help reduce high triglycerides, a risk factor for heart disease. Omega-3s may also lower blood pressure slightly in some people.
Additionally, ahi tuna is low in saturated fat and high in protein, nutrients that benefit heart health when they replace red and processed meat in the diet.
Athletic Performance
For athletes and active individuals, ahi tuna provides lean protein to support muscle repair and growth. The omega-3 fats help reduce inflammation caused by intense exercise.
Ahi tuna is particularly well-suited as a recovery food after a tough workout or competition. Pair it with some complex carbs to promote optimal replenishment of glycogen stores.
Risk of Mercury and How to Limit Exposure
Like many large predatory fish, ahi tuna can contain traces of mercury. Mercury buildup occurs from eating other contaminated fish. When tuna are higher on the food chain, mercury bioaccumulates in their tissues.
However, ahi tuna is still considered a “low mercury fish” that is generally safer to eat in moderation than high mercury fish like swordfish, tilefish, shark and king mackerel.
To limit exposure to mercury, the FDA recommends:
- Eat up to 3 servings (12 oz total) per week of low mercury fish like ahi tuna.
- Avoid high mercury fish entirely.
- Limit albacore (white) tuna to 1 serving per week due to its slightly higher mercury levels.
Pregnant women, nursing mothers and young children should take additional precautions and limit ahi tuna to 1-2 servings per week.
Proper cooking can also reduce mercury content. Shorter cook times at lower temperatures help limit mercury exposure from fish.
How to Cook Ahi Tuna
These are some of the most popular methods for cooking ahi tuna:
Seared or Pan-Seared
Searing tuna over high heat caramelizes the outside while keeping the inside rare. Use a small amount of oil and cook for 1-2 minutes per side to create a crispy brown crust.
Grilled
Grilling also creates nice charring on the surface of the tuna. Grill over high heat for just 1-3 minutes per side until done to your liking.
Baked
For a simple preparation, season tuna with sesame oil, salt, pepper and garlic powder. Bake at 450°F for 5 minutes per inch of thickness.
Raw
It’s popular to enjoy raw ahi tuna in poke bowls, sushi and ceviche. Choose very fresh, sushi-grade tuna and slice, dice or cube it to serve.
Conclusion
A 6 oz serving of seared ahi tuna contains about 228 calories, 6g of fat, and 40g of protein. It’s an excellent source of protein, heart-healthy fats, selenium, B vitamins, and antioxidants.
Ahi tuna supports athletic performance, heart health, weight loss, and blood sugar control. To limit mercury exposure, eat up to 12 oz of low mercury fish like ahi tuna per week.
Seared, grilled, baked and raw are all popular cooking methods that preserve the delicious flavor of ahi tuna. Adding this nutrient-dense fish to your diet provides numerous health benefits.
