Calories in Ahi Tuna: Nutrition Facts & Serving Sizes
Per 1 fillet (198g)
Per 100g
Source: Web research, March 2026.
Ahi tuna is a lean, high-protein fish most commonly consumed raw as sushi or seared rare. A 4 oz serving (113g) contains 123 calories and 27.6g of protein with only 0.6g of fat. Per 100g it delivers 109 calories, 24.4g of protein, zero carbs, and 0.5g of fat. This macro profile makes ahi tuna one of the best protein-to-calorie ratios available in any food. Niacin is a standout micronutrient at 18.5mg per 100g, providing a significant portion of the daily requirement. Selenium comes in at 36.5mcg per 100g, supporting thyroid function and antioxidant defense. Vitamin B12 at 2.1mcg and vitamin B6 at 0.9mg per 100g contribute to neurological function and energy metabolism. Potassium at 441mg per 100g aids muscle function and recovery.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 fillet (198g) | 215.8 | 48.3g | 0g | 1g | 0g |
| 4 oz (113g) | 123.2 | 27.6g | 0g | 0.6g | 0g |
| 100g | 109 | 24.4g | 0g | 0.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 109 | 5% |
| Protein | 24.4g | 49% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 37mg | 2% |
| Cholesterol | 39mg | 13% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Cholesterol | 39mg | 13% |
| Calcium | 4mg | 0% |
| Iron | 0.8mg | 4% |
| Potassium | 441mg | 9% |
| Vitamin A | 60mcg | 7% |
| Vitamin D | 0.7mcg | 3% |
| Vitamin B6 | 0.9mg | 53% |
| Vitamin B12 | 2.1mcg | 88% |
| Magnesium | 35mg | 8% |
| Phosphorus | 278mg | 22% |
| Zinc | 0.4mg | 4% |
| Selenium | 36.5mcg | 66% |
| Folate | 2mcg | 1% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 18.5mg | 116% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Ahi Tuna
Ahi tuna is one of the cleanest high-protein foods you can eat. At 24.4g of protein per 100g with only 109 calories and virtually no fat or carbs, it is ideal for cutting phases where you need to hit protein targets without adding excess calories.
The niacin content at 18.5mg per 100g is exceptional. Niacin plays a direct role in energy metabolism, converting food into usable fuel, and also supports cardiovascular health. Selenium at 36.5mcg per 100g is an important antioxidant mineral that protects cells from oxidative stress and supports thyroid hormone regulation.
Vitamin B12 at 2.1mcg per 100g supports red blood cell production and nerve function, both of which are important for sustained performance. Vitamin B6 at 0.9mg per 100g helps the body metabolize protein and produce neurotransmitters. Potassium at 441mg per 100g supports muscle contractions and electrolyte balance.
Ahi tuna is popular in meal prep for athletes and fitness-focused individuals because it is quick to cook, holds up well, and is incredibly macro-efficient. Searing a fillet takes minutes and delivers nearly 50g of protein. It pairs well with rice for a post-workout meal or on its own with vegetables during a cut.
Dietary Considerations
Ahi tuna is gluten-free, dairy-free, and paleo-friendly. It contains zero carbs, making it fully compatible with ketogenic diets. It is not vegan or vegetarian. The low fat content at 0.5g per 100g makes it ideal for low-fat diets as well as high-protein, low-calorie cutting diets. Sodium is moderate at 37mg per 100g, so it works for low-sodium diets too. Ahi tuna is one of the top choices for bodybuilding, physique competitions, and any goal that prioritizes lean protein intake.
Daily Intake (100g)
100g of ahi tuna provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in ahi tuna?
Ahi tuna contains 109 calories per 100g. A 4 oz serving (113g) has about 123 calories. A full fillet (198g) contains approximately 216 calories.
Is ahi tuna good for weight loss?
Yes. Ahi tuna is one of the best foods for weight loss. It is very high in protein at 24.4g per 100g and extremely low in calories and fat, making it easy to stay full and in a calorie deficit.
How much protein in ahi tuna?
Ahi tuna contains 24.4g of protein per 100g. A 4 oz serving provides 27.6g and a full fillet provides 48.3g of protein.
Is ahi tuna the same as yellowfin tuna?
Yes. Ahi tuna is the Hawaiian name for yellowfin tuna. It can also refer to bigeye tuna. Both are premium quality tuna often served raw as sashimi or seared rare.
Is ahi tuna safe to eat raw?
Sushi-grade ahi tuna is safe to eat raw when sourced from a reputable supplier that follows proper freezing protocols to eliminate parasites. Always buy from a trusted fishmonger or grocery with a sushi counter.
How does ahi tuna compare to regular canned tuna?
Ahi tuna has 109 calories and 24.4g protein per 100g, while canned tuna has approximately 109 calories and similar protein. Ahi tuna is typically fresher, lower in sodium (canned tuna is often packed in brine), and considered superior in taste and texture.
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