Bluefin tuna provides about 23 grams of protein per 100 grams, with no carbs and moderate fat.
If you track macros, bluefin tuna protein per 100g is a handy benchmark for planning meals. A standard 100 gram portion of raw bluefin gives around 23.3 grams of protein, about 144 calories, close to 5 grams of fat, and zero carbohydrates based on datasets derived from the USDA entry for fresh bluefin tuna.
This lean, high protein fish shows up on sushi menus, in seared steaks, and in meal prep bowls. Knowing the exact protein per 100 grams of bluefin helps you match your portion size to your training goals, whether you want muscle growth, steady weight loss, or just a more filling dinner.
Bluefin Tuna Protein Per 100G Breakdown By The Numbers
When people mention bluefin protein, they usually quote values per 100 grams, since that lines up with common nutrition labels. In that fixed amount, raw bluefin tuna lands close to 23.3 grams of protein and about 144 calories. That level puts it in the same range as chicken breast, but with a different fat and micronutrient profile.
The table below shows how bluefin tuna protein per 100g shifts with cut and preparation method. Values are rounded from common nutrition databases that pull from the same core USDA reference for bluefin and related tuna products.
| Bluefin Portion Type | Protein Per 100G | Calories Per 100G |
|---|---|---|
| Raw Bluefin, Average Cut | 23.3 g | 144 kcal |
| Raw Bluefin, Lean Akami | 25 g | 140 kcal |
| Raw Bluefin, Fatty Toro | 21 g | 200 kcal |
| Bluefin, Cooked Dry Heat | 29.9 g | 184 kcal |
| Tuna, Light Canned In Water | 23 g | 116 kcal |
| Tuna, Light Canned In Oil | 25 g | 200 kcal |
| Bluefin Sashimi Pieces | 22 g | 150 kcal |
Raw bluefin sits near the middle of the range. As you cook it with dry heat, water leaves the flesh and concentrates the protein and calories in the same 100 grams. Fatty cuts, like belly slices used for rich sushi pieces, drop slightly in protein per 100 grams while calories climb due to higher fat content.
When you move from fresh bluefin steaks to canned tuna, you still stay within a similar protein band. The packing liquid matters though. Tuna canned in oil often brings a bit more protein per 100 grams but also a clear jump in calories and fat, while tuna canned in water stays leaner.
How A 100G Portion Fits Into Daily Protein Needs
To see what 23.3 grams of protein means in daily life, place it next to general intake targets. Many sports dietitians suggest around 1.6 to 2.2 grams of protein per kilogram of body weight per day for lifters and endurance athletes, and at least 1.0 to 1.2 grams per kilogram for people who just want steady weight control and better satiety from meals.
Here is how one 100 gram serving of bluefin lines up with a few sample body weights and reasonable daily protein ranges.
Protein Targets For Different Body Sizes
Take a 60 kilogram person with a moderate activity level. A simple target range lands around 60 to 90 grams of protein per day. One 100 gram serving of bluefin tuna already covers around a third of that range. A 75 kilogram lifter who aims for 120 grams of protein per day would still pick up about one fifth of the daily total from the same serving.
If you eat fish several times per week, bluefin can share the schedule with lower mercury seafood such as salmon, sardines, trout, or shrimp. That mix keeps your overall protein intake high while spreading out exposure to contaminants.
Why Protein Quality From Bluefin Matters
Bluefin tuna supplies complete protein, which means all nine amino acids that the body cannot make appear in solid amounts. Datasets based on the USDA standard reference show generous levels of leucine, isoleucine, valine, lysine, and methionine, the amino acids most linked to muscle repair and maintenance.
Alongside protein, bluefin tuna brings vitamin B12, niacin, vitamin D, selenium, and long chain omega 3 fats, especially EPA and DHA. Those nutrients link to brain health, lower triglycerides, and better outcomes in many heart studies, which is one reason seafood sits in the regular rotation in many dietary guidelines.
How 100G Of Bluefin Tuna Protein Compares To Other Seafood
It helps to stack bluefin next to other fish on a per 100 gram basis. Raw salmon usually lands near 20 grams of protein per 100 grams with more fat and more calories than bluefin. Cooked skinless chicken breast often hits around 31 grams of protein per 100 grams with fewer omega 3 fats.
Canned light tuna in water offers a similar protein range to bluefin, around 23 to 25 grams per 100 grams, but with much lower fat. On the plant side, firm tofu averages 13 to 15 grams of protein per 100 grams, and cooked lentils sit near 9 grams, so bluefin sits far higher on a gram per gram basis.
| Food (100G Serving) | Protein Per 100G | Approximate Calories |
|---|---|---|
| Bluefin Tuna, Raw | 23.3 g | 144 kcal |
| Salmon, Atlantic Farmed, Raw | 20 g | 208 kcal |
| Chicken Breast, Skinless Cooked | 31 g | 165 kcal |
| Tuna, Light Canned In Water | 23 g | 116 kcal |
| Firm Tofu | 14 g | 144 kcal |
| Lentils, Cooked | 9 g | 116 kcal |
| Whole Egg, Boiled | 13 g | 155 kcal |
From this comparison, you can see that bluefin sits near the top tier for protein density, especially when you want a seafood source with almost no carbohydrates. It does not quite match chicken breast gram for gram for protein, yet it brings more omega 3 fats and a different vitamin package.
For macro planning, many lifters treat 100 grams of raw bluefin as roughly one protein block alongside a starch source such as rice or potatoes and a plate of vegetables. That simple template keeps tracking easy during busy weeks.
Calories, Fat, And Omega 3 Fats In Bluefin Tuna
Protein is the headline, yet calories and fat still matter for daily intake. In a 100 gram serving of raw bluefin tuna, you take in around 144 calories, close to 4.9 grams of fat, and almost no saturated fat. A good share of that fat sits in the form of EPA and DHA, the long chain omega 3 fats that show up often in cardiovascular research.
Independent databases that compile data from the USDA FoodData Central entry for bluefin tuna show this pattern clearly: low carbohydrates, moderate fat, high protein, and dense vitamin and mineral content.
When you cook bluefin with dry heat, fat and calories per 100 grams rise slightly while protein per 100 grams climbs. As water leaves the flesh, nutrients concentrate in the remaining weight. If you monitor total calories closely, weigh cooked portions or use labels based on cooked weight rather than raw weight to stay precise.
Mercury, Safety, And How Often To Eat Bluefin
Bluefin tuna sits high on the food chain, which means it can accumulate more mercury than smaller fish. This does not mean every portion reaches the same level, yet it explains why health agencies place stricter limits on how often some groups should eat it.
The joint FDA advice about eating fish and related EPA guidance list big tuna species among the fish that people who are pregnant, may become pregnant, or are feeding young children should limit or skip. For the general population, an occasional bluefin steak or sushi night can still fit within a seafood pattern that leans more on low mercury fish such as salmon, sardines, trout, cod, or pollock.
If you fall into a higher risk group, choose lower mercury tuna varieties, such as skipjack canned light tuna, and keep bluefin as a rare treat at restaurants. When in doubt, follow local or national fish consumption charts, and talk with a registered dietitian or doctor for tailored advice.
Practical Portion Sizes And Weighing Tips
Nutrition databases use 100 grams for a reason, but home cooks often work in ounces or rough hand measurements. One hundred grams of raw bluefin tuna equals about 3.5 ounces or a piece close to the size of a deck of cards. Many sushi servings and steak portions at restaurants run larger, sometimes closer to 150 to 180 grams.
To keep tracking accurate, weigh raw portions at home when you can. If you only have cooked weights available, apply a simple factor: many fish fillets lose about 20 percent of their weight during dry cooking. That means a 120 gram cooked steak often started near 150 grams raw, which raises protein and calorie totals compared with the basic 100 gram benchmark.
For packed meals, line up bluefin with steady starch and vegetable portions. One straightforward pattern uses 100 grams of bluefin, 150 grams of cooked rice, and at least 100 grams of mixed vegetables. That plate lands high in protein and fiber, with enough carbohydrates for training days.
Using Bluefin Tuna Protein In Real Meals
Numbers matter only if they guide choices in the kitchen and at the table. Here are a few simple ways to turn that 100 gram protein figure into everyday meals.
Sushi And Sashimi Nights
At a sushi bar, a typical nigiri piece with bluefin may hold 15 to 20 grams of fish. Five pieces bring you close to or above 100 grams of fish and roughly 23 grams of protein. If you add sashimi plates, you can reach double that intake in a single sitting, so balance the meal with lighter fish or vegetable dishes if you plan to eat bluefin often.
Seared Bluefin Steaks At Home
A pan seared steak that starts at 150 grams raw will often end near 120 grams on the plate. Using the cooked bluefin reference of about 29.9 grams of protein per 100 grams, that single steak delivers around 36 grams of protein. Add roasted vegetables and a moderate serving of starch, and you have a plate that covers a large share of daily protein for many adults.
High Protein Lunch Bowls
Cold leftover bluefin works well in grain bowls. Dice 100 grams of cooked fish over a base of quinoa or brown rice with crunchy vegetables. That bowl gives you the same 23 to 30 gram protein window per 100 grams of fish, along with a mix of fiber and micronutrients from the grains and vegetables.
When Bluefin Tuna Is Worth Choosing
Bluefin tuna often costs more than other fish, and sustainability questions surround some fisheries, so most people treat it as an occasional choice rather than a weekly staple. When you do order it, the strong protein content per 100 grams pairs with dense micronutrients and rich flavor, which means a small portion can feel satisfying.
If daily mercury limits, budget, or local availability make bluefin hard to fit into your routine, treat the bluefin tuna protein per 100g value as a reference point. Aim for similar numbers from a mix of salmon, trout, sardines, mackerel, white fish, poultry, eggs, dairy, tofu, and legumes, and you can reach your protein goals while keeping seafood intake varied and safe.