⏱ 15 min totalTuna Steak with Salsa
Per 1 serving · 844 g · 12 ingredients
of a 2,000 cal day
- Protein58g25% of calories
- Carbs68g30% of calories
- Fat45g45% of calories
At a glance
One serving of Tuna Steak with Salsa (844 g) has 874 calories, with 58 g of protein, 68 g of carbohydrates and 45 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (115% DV), dietary fiber (67% DV) and Vitamin A (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 82% and 22% of the daily value.
High in
20%+ of the daily value
- Protein115%
- Dietary fiber67%
- Vitamin A20%
- Vitamin C101%
- Vitamin E43%
- Vitamin K101%
Good source of
10–19% of the daily value
- Vitamin D19%
- Calcium12%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat82%
- Cholesterol22%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
6 oz Yellowfin tuna- 🥄1 dash Salt
1 dash Black pepper
1 tbsp Coconut oil
2 medium Scallions
½ fruit Avocado- 1 cup Cowpeas
½ fruit without refuse Mango
1 medium whole Tomatoes
1 tbsp Olive oil
1 lime yields Lime juice
5 tbsp Cilantro
Directions
- 1
Season the tuna generously with salt and pepper.
- 2
Heat the coconut oil in a frying pan over high heat.
- 3
Cook the tuna for about 2 minutes on each side, or until it reaches your desired doneness. Avoid overcooking as tuna can dry out easily. Transfer to a plate and let it rest.
- 4
For the salsa, combine the scallions, black-eyed peas, avocado, mango, tomato, olive oil, lime juice, and cilantro. Adjust seasoning to taste.
- 5
Spoon the salsa over the tuna steak and serve immediately.
Vitamins & minerals
Amounts for 1 serving (844 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 180 μg | 20% |
| Vitamin C | 91 mg | 101% |
| Vitamin D | 3 μg | 19% |
| Vitamin E | 6 mg | 43% |
| Vitamin K | 122 μg | 101% |
| Thiamine | 1 mg | 42% |
| Riboflavin (B2) | 1 mg | 39% |
| Niacin | 36 mg | 224% |
| Vitamin B6 | 2 mg | 162% |
| Folate (B9) | 297 μg | 74% |
| Vitamin B12 | 4 μg | 148% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 146 mg | 26% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 122 mg | 12% |
| Iron | 5 mg | 67% |
| Potassium | 2,278 mg | 48% |
| Magnesium | 191 mg | 45% |
| Phosphorus | 757 mg | 108% |
| Zinc | 3 mg | 30% |
| Copper | 1 mg | 75% |
| Manganese | 1 mg | 51% |
| Selenium | 161 μg | 293% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 3 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 159 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 6 g | — |
| Beta carotene | 1,666 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 10 μg | — |
| Fructose | 7 g | — |
| Galactose | 0.1 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 9 g | — |
| Glycine | 3 g | — |
| Histidine | 2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 4 g | — |
| Lycopene | 3,168 μg | — |
| Lysine | 5 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 21 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 2 g | — |
| Retinol | 31 μg | — |
| Serine | 2 g | — |
| Starch | 0.1 g | — |
| Sucrose | 8 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 2 g | — |
| Valine | 3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 874 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 166minWalking (3.5 mph)
- 105minCycling (moderate)
- 73minRunning (6 mph)
- 123minSwimming laps
Common questions
How many calories are in Tuna Steak with Salsa?
One serving of Tuna Steak with Salsa (1 serving) has 874 calories, which works out to 104 calories per 100 g. That is about 44% of a 2,000-calorie day.
Is Tuna Steak with Salsa high in protein?
It provides a solid 58 g of protein per serving (115% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tuna Steak with Salsa keto-friendly?
It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tuna Steak with Salsa?
957 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Tuna Steak with Salsa?
20 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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