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Meat, fish, and eggs

Yellowfin tuna

Yellowfin tuna provides 24.4 g of protein for 109 kcal per 100 g (3.5 oz), or 22.4 g of protein for every 100 kcal.

USDA description: Yellowfin tuna, raw

  • High in protein
  • Easy to digest

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 109 kcal/100 g+1
Protein: 22.4 g/100 kcal+2
Fiber: 0.0 g/100 kcal0
Solid food with 74.0 g of water+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
12 primary
Data
USDA FDC 175159

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Nutrition facts

Calories
164 kcal per serving
109 kcal per 100 g (3.5 oz)
Protein
36.6 g per serving
24.4 g per 100 g (3.5 oz)
Carbohydrates
0 g per serving
0 g per 100 g (3.5 oz)
of which sugars
0 g per serving
0 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
0.7 g per serving
0.5 g per 100 g (3.5 oz)
of which saturated
0.3 g per serving
0.2 g per 100 g (3.5 oz)
Water
111 g per serving
74 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Fish, tuna, fresh, yellowfin, raw (FDC ID 175159), accessed September 23, 2026.

A typical 150 g (5.5 oz) serving provides about 164 kcal, 36.6 g of protein, and 0 g of fiber.

The typical serving (150 g (5.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Spain's official list of commercial names of fishery species calls Thunnus albacares rabil or atún de aleta amarilla (yellowfin tuna), Thunnus thynnus atún rojo or atún de aleta azul (bluefin tuna) and Thunnus obesus patudo or atún de ojo grande (bigeye tuna); the Dictionary of Americanisms records atún de aleta amarilla in Puerto Rico. This page uses USDA's raw yellowfin tuna, with 109 kcal, 24.4 g of protein and only 0.49 g of fat per 100 g; raw bluefin tuna, according to USDA, has 144 kcal and 4.9 g of fat.

A 150 g (5.3 oz) raw serving provides 36.6 g of protein and about 164 kcal with less than 1 g of fat, so half a serving, 75 g (2.6 oz), still adds 18.3 g of protein. The 2025 nutrition advisory on GLP-1 therapy lists fish among the proteins to prioritize and suggests eating them first; being so lean, yellowfin fits the first few days of treatment, when the same advisory suggests avoiding fatty foods. With so little fat it dries out quickly, so in small cubes, stewed with tomato or in a broth, it stays juicier and easier to swallow than as a thick, well-done steak.

What the evidence says

The FDA and EPA put yellowfin tuna among the "good choices" in their mercury advice, with one 4 oz (113 g) serving a week for pregnant and breastfeeding people, and bigeye among the choices to avoid. Spain's food safety agency, AESAN, advises pregnant and breastfeeding women and children under 3 to avoid bluefin tuna, and children aged 3 to 12 to limit it to 50 g a week or 100 g every two weeks. If it is eaten raw or rare, as in tartare, tataki or sashimi, Spain's Ministry of Social Rights, Consumer Affairs and 2030 Agenda asks for it to be frozen at home first, at −20 °C (−4 °F) or below for five days, because of anisakis, and Royal Decree 1021/2022 requires bars and restaurants to ensure that fish they serve raw has been frozen beforehand. According to USDA it has 90.6 µg of selenium per 100 g, 65% more than the EU reference value of 55 µg, and protein provides almost 90% of its energy (Regulations (EC) No 1924/2006 and (EU) No 1169/2011).

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.

Frequently asked questions about yellowfin tuna

How much protein is in a 150 g (5.5 oz) serving of yellowfin tuna?

100 g (3.5 oz) of yellowfin tuna has 24.4 g of protein. A typical 150 g (5.5 oz) serving has about 36.6 g of protein. That is 22.4 g of protein per 100 kcal, which is why it carries our “High in protein” tag.

How many calories does a 150 g (5.5 oz) serving of yellowfin tuna have?

100 g (3.5 oz) of yellowfin tuna has 109 kcal. A typical 150 g (5.5 oz) serving has about 164 kcal. That is a low energy density.

Is yellowfin tuna filling?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. Calculation: 1 (base) + 1 (low energy density: 109 kcal/100 g) + 2 (protein: 22.4 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 74.0 g of water) = 5. It is an estimate based on its composition, not a measurement in people.

How does yellowfin tuna sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about yellowfin tuna on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of yellowfin tuna?

We use 150 g (5.5 oz) as a typical serving. That amount provides about 164 kcal, 36.6 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, fresh, yellowfin, raw (FDC ID 175159).accessed .
  2. RegulatorOfficial State Gazette (BOE, Spain).Resolución de 25 de febrero de 2026, de la Secretaría General de Pesca (Resolution of 25 February 2026 of the General Secretariat for Fisheries publishing the list of commercial names of fishery and aquaculture species admitted in Spain; in Spanish).accessed .
  3. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "atún (atún de aleta amarilla)" (in Spanish).accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, fresh, bluefin, raw (FDC ID 173706).accessed .
  5. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  6. RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
  7. RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Consejos sobre el consumo de pescado (Spanish translation of the FDA and EPA Advice About Eating Fish, revised October 2021; in Spanish).accessed .
  8. RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Recomendaciones de consumo de pescado (pez espada, tiburón, atún rojo y lucio) debido a la presencia de mercurio (Spanish Agency for Food Safety and Nutrition fish consumption advice on mercury; in Spanish).accessed .
  9. RegulatorMinistry of Social Rights, Consumer Affairs and 2030 Agenda (Spain).Anisakis (consumer advice; in Spanish).accessed .
  10. RegulatorOfficial State Gazette (BOE, Spain).Real Decreto 1021/2022, de 13 de diciembre (Royal Decree 1021/2022 on food hygiene requirements in retail and food-service establishments; consolidated text, article 8; in Spanish).accessed .
  11. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  12. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .