⏱ 11 min totalSeared Ahi Tuna Steaks
Per 1 serving · 163 g · 6 ingredients
of a 2,000 cal day
- Protein35g47% of calories
- Carbs0.8g1% of calories
- Fat17g52% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Seared Ahi Tuna Steaks (163 g) has 303 calories, with 35 g of protein, 0.8 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (70% DV), niacin (164% DV) and Vitamin B6 (102% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 53%, 20% and 21% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Niacin164%
- Vitamin B6102%
- Vitamin B12123%
- Phosphorus57%
- Selenium234%
Good source of
10–19% of the daily value
- Vitamin D16%
- Vitamin E16%
- Thiamine14%
- Riboflavin (B2)13%
- Choline17%
- Iron19%
Watch
20%+ of the daily value
- Sodium53%
- Saturated fat20%
- Cholesterol21%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
5 oz, boneless Yellowfin tuna- 🥄½ tsp Salt
⅛ tsp Cayenne pepper
¼ tbsp Butter
1 tbsp Olive oil
½ tsp Black peppercorns
Directions
- 1
Pat the tuna steaks dry. Season on both sides with the salt and cayenne.
- 2
Heat a large skillet over medium-high. Add the olive oil and butter and let the butter melt.
- 3
Add the whole peppercorns and cook, stirring, until fragrant and starting to pop, about 2–3 minutes.
- 4
Lay the seasoned tuna in the skillet and sear to desired doneness: about 1 to 1½ minutes per side for rare or 2 to 3 minutes per side for medium-rare. Serve immediately, spooning some of the peppery pan oil over the fish.
Vitamins & minerals
Amounts for 1 serving (163 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 55 μg | 6% |
| Vitamin C | 0.4 mg | 1% |
| Vitamin D | 2 μg | 16% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.2 mg | 13% |
| Niacin | 26 mg | 164% |
| Vitamin B6 | 1 mg | 102% |
| Folate (B9) | 3 μg | 1% |
| Vitamin B12 | 3 μg | 123% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 93 mg | 17% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 12 mg | 1% |
| Iron | 2 mg | 19% |
| Potassium | 644 mg | 14% |
| Magnesium | 52 mg | 12% |
| Phosphorus | 397 mg | 57% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.1 mg | 4% |
| Selenium | 129 μg | 234% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 55 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 49 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 303 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Seared Ahi Tuna Steaks?
One serving of Seared Ahi Tuna Steaks (1 serving) has 303 calories, which works out to 186 calories per 100 g. That is about 15% of a 2,000-calorie day.
Are Seared Ahi Tuna Steaks high in protein?
Yes. It has 35 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).
Are Seared Ahi Tuna Steaks keto-friendly?
It can fit a ketogenic diet: 0.5 g of net carbs per serving, with carbs making up 1% of calories.
How much sodium is in Seared Ahi Tuna Steaks?
1228 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Seared Ahi Tuna Steaks?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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