Raw tuna calories come to 93 for a 3 oz portion (85 g) and 109 per 100 g of yellowfin. Protein supplies 96% of those calories, with 20.7 g in that 3 oz portion and just 0.4 g of fat. With almost no fat or carbs to shift the math, portion size is the only real lever on the total.
93kcal
1 3 oz serving · 85 g, yellowfin, raw
96%protein
21 gProtein
0 gCarbs
0.4 gFat
How to burn off 93 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Yellowfin, raw · per 85 g
Calories
93 kcal
Protein
21 g
Carbohydrate
0 g
Fat
0.4 g
Saturated fat
0.1 g
Cholesterol
33 mg
Sodium
38 mg
Potassium
375 mg
Iron
0.7 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Raw tuna: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
93
20.7 g
0 g
0.4 g
38 mg
5%
6 oz portion (170 g)
185
41.5 g
0 g
0.8 g
77 mg
9%
100 g
109
24.4 g
0 g
0.5 g
45 mg
5%
1 oz (28 g)
31
6.9 g
0 g
0.1 g
13 mg
2%
3 × 3 oz portion (85 g)
278
62.2 g
115 mg
5 × 3 oz portion (85 g)
463
103.7 g
191 mg
A 6 oz portion is a 185-calorie main
The standard 3 oz portion (85 g) of raw yellowfin holds 93 calories, about 5% of the daily calorie value. That is a modest serving of poke or sashimi. Double it to a 6 oz portion (170 g) and you reach 185 calories, still only 9% of the daily value.
Because the fish carries almost no fat, the total moves in a straight line with weight. A single 1 oz slice (28 g) is 31 calories, which makes sashimi easy to count piece by piece once you know the weight. Three 3 oz portions, or 255 g, land at 278 calories with 62.2 g of protein. Even a generous 425 g spread across a shared platter stays at 463 calories.
The catch is everything around the fish. Rice, creamy sauces, sesame oil and avocado are not part of these numbers, and in a poke bowl they usually carry more of the total than the tuna does. Weigh or estimate the fish separately from its toppings, and the tuna part of the count stays simple.
Nearly every calorie is protein
Of the 109 calories in 100 g, 96% come from protein and 4% from fat. Carbs are 0, and so are sugars and fiber. Few foods are this one-sided: 24.4 g of protein sits next to just 0.5 g of fat, of which 0.2 g is saturated.
Against the daily value, the 3 oz portion covers 41% of the protein reference with 20.7 g, and the 6 oz portion covers 83% with 41.5 g. The 100 g row delivers 49%. That is a large share of the day's protein for a calorie cost of only 5% to 9% of the day.
These figures describe yellowfin specifically, matched to the USDA row for fresh, raw yellowfin tuna. Other species and cuts are not covered by these numbers, so if your fish is something else, log it as that fish rather than borrowing this row. For lean yellowfin loin, this is about as close to pure protein as a whole food gets.
Sodium stays low until the soy sauce arrives
Raw tuna has 45 mg of sodium per 100 g. A 3 oz portion carries 38 mg, which is 2% of the 2300 mg daily value, and a 6 oz portion is 77 mg, or 3%. Even the 425 g platter carries only 191 mg.
So the fish is not the sodium problem. Soy sauce, ponzu, pickled ginger and seasoned rice are where that row climbs, and none of them are counted here. If you watch sodium, measure the dipping sauce rather than worrying about the tuna.
Cholesterol is 39 mg per 100 g against a 300 mg daily value, and potassium is 441 mg per 100 g against 4700 mg. Canned chunk light products from Bumble Bee, Orleans and Coral appear in the brand table on this page. They are processed differently from fresh yellowfin, and some are packed in oil, so read their own labels instead of applying these raw figures.
Lean fish needs a partner on the plate
With 0 g of carbs and 0.5 g of fat per 100 g, raw tuna on its own is not a complete meal. It fills the protein slot and leaves the rest of the plate open. That is useful, because you decide where the other calories come from.
For a fuller plate, add a starch such as rice or crackers for energy, vegetables for fiber since tuna has 0 g, and a measured fat such as avocado or a drizzle of oil. Keep that fat measured, because dressings and oils add calories faster than the fish does. A lean protein paired with a heavy sauce is no longer a lean meal.
Logging is easiest when you split the dish into its parts. BodyPal can log the food from a photo, and you can then adjust the tuna weight to match the 3 oz or 6 oz rows above. Count the rice and sauce as their own entries, and the tuna will rarely be the number that surprises you.
How does raw tuna compare?
Here is raw tuna next to tuna steak, raw salmon and raw shrimp, per 100 g and per usual serving.
Verdict: For the fewest calories per serving pick raw shrimp at 72 per 3 oz portion, though it carries 119 mg of sodium per 100 g against tuna's 45 mg. For the most protein per calorie stay with tuna at 24.4 g per 100 g, and choose raw salmon at 208 calories per 100 g only when you want the extra fat.
Most popular raw tuna brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Bumble Bee Chunk Light In Water Tuna1/3 cup drained · 85 g94 kcal
2Bumble Bee Chunk Light Tuna In Water1 can drained · 113 g88 kcal
4Bumble Bee Premium Chunk Light Tuna In Water2 oz · 56 g89 kcal
5Orleans Chunk Light Tuna In Water1 can drained · 113 g88 kcal
6Coral Chunk Light Tuna In Water113 g88 kcal
7Coral Chunk Light Premium Tuna In Vegetable Oil2 oz · 56 g125 kcal
Canned tuna is cooked and packed in water or oil, so those labels read differently from the raw fillet numbers above. Source: manufacturer labels / USDA FoodData Central.
Raw tuna FAQs
How many calories are in raw tuna?
A 3 oz serving (85 g) of raw yellowfin tuna is 93 calories, and 100 g is 109 calories. A 6 oz portion (170 g) comes to 185 calories.
Is raw tuna good for weight loss?
It is one of the leanest fish at 109 calories per 100 g, with 24.4 g protein and only 0.5 g fat. A 6 oz portion adds 185 calories.
Raw tuna or raw salmon: which has fewer calories?
Raw tuna has 109 calories per 100 g, against 208 for raw salmon, so tuna is close to half.
How much protein is in raw tuna?
24.4 g per 100 g, which is about 20.7 g in a 3 oz serving (85 g) and 41.5 g in a 6 oz portion.
How many calories are in 100 g of raw tuna?
100 g of raw yellowfin tuna has 109 calories. That serving also gives 24.4 g of protein, 0.5 g of fat and 0 g of carbs, which is about 5% of the daily calorie value.
What are the nutrition facts for fresh tuna per 100 g?
Fresh raw yellowfin tuna has 109 calories per 100 g, with 24.4 g of protein, 0.5 g of fat, 0 g of carbs and 0 g of sugar. It also has 45 mg of sodium, 39 mg of cholesterol and 441 mg of potassium.
How many calories are in a 6 oz piece of fresh tuna?
A 6 oz portion (170 g) of fresh raw tuna has 185 calories. It provides 41.5 g of protein, which is 83% of the daily value, with only 0.8 g of fat and 77 mg of sodium.
Does raw tuna have any carbs or sugar?
Raw tuna has 0 g of carbs, 0 g of sugar and 0 g of fiber per 100 g. Its calories split 96% protein and 4% fat, so anything sweet comes from sauces or sides.
Does raw tuna have the same calories as tuna steak?
Yes, both come to 109 calories per 100 g on our pages. Protein is 24.4 g and fat is 0.5 g for each, so the difference lies in cooking oil or seasoning, not the fish.
